Small Band Lower Body Tone is part of AngieFitnessTV‘s 15 Minutes to Fit series which I am really enjoying. Angie created the 15 Minutes to Fit workouts to use as finishers to other workouts and that is exactly how I have been using them so far (though I do have a plan to combine 3 of them into an hour long workout). Today was leg day and I started with Angie’s Fit Over 40 Cardio Lower Body Sculpt. Small Band Lower Body Tone did a great job finishing off my legs. For the first workout I was able to use my wide fabric loop which I love but for this workout I had to use one of my plastic loops. I have a lot of resistance loops so my “heavy” ones are a very strong level of resistance. I could not use one of those for this workout. But the level of resistance of your loops all depends on the package you got. When I received all of my different loops they came in sets of 2 or 3, and sometimes the heaviest of the 3 in one package was equal to the medium resistance of another package. My point is, no two resistance bands are the same unless you get them from the same supplier. I used a heaviest resistance loop of my Cathe firewalker loops (the blue one) but I have much heavier loops than that (my heavy loop from MetaShred Extreme). But the blue loop was exactly the resistance I needed for this workout. It did a great job burning out my lower body.
I initially thought this workout was perfect for my current circumstances. I cannot use my left arm for anything that has to do with strength work because I am rehabbing from shoulder surgery. This means I cannot hold a dumbbell in my left hand or use a resistance band/tube using my left arm or put my body weight on my left arm. Using a booty band for your lower body seems like it would include none of those things, right? Wrong. The final exercise has you in reverse plank. So I just substituted more glute bridges for that exercise. I’m sure the reverse plank move is a very effective exercise but I cannot verify that until my shoulder is completely healed.
Small Band Lower Body Tone is 19:13 minutes; 45 second intro, 3 minute warm up and 3 minute stretch. Equipment: booty band/resistance loop and a fitness mat. Each exercise is done for 60 seconds.
- Loop booty band around both feet (so under soles and over top) and step side to side; changes to double side steps
- Keep one leg stationary and step other leg out and in behind you on a diagonal
- Repeat #2 on other leg
- (raise band so it is now around ankles) Alternating side leg lifts
- Wide marching squats
- Turn feet out into wide plie and do low wide plie pulses
- (lay on mat and raise band so it is around thighs above knees) Lay on back, knees bent and feet on floor, raise hips into bridge and open and close knees
- (lower band so it is around ankles again) Still laying on back, raise legs straight to ceiling, open legs wide and pulse straight legs out against band (if you also want to work your core, Angie has you raise your head/neck/shoulders and reach your arms along your side toward your bottom)
- (keep band around the ankle of one leg and move it so it loops around the sole of the other foot) The leg with the band around the ankle is kept stationary, the leg with the loop around the sole of the foot is bent, knee is brought to chest then leg/loop is pushed out straight away from you
- Repeat #9 on other leg
- (loop is around both ankles again) Hold reverse plank and walk feet out wide then back in to start