30 Min Glute & Outer Thigh Workout at Home with Band

30 Min Glute & Outer Thigh Workout at Home with Band is a painful little lower body mat workout from Caroline Givan. All but 2 of the exercises are performed on the mat and all but 2 of the exercises use the booty band/resistance loop. I used my strongest resistance loop for this workout and I was whining like a baby. The burn! I didn’t even burn 50 calories according to my FitBit but I was working hard anyway, even if my heart rate wasn’t elevated. Caroline said she had a new strong band that she was using for the first time and she was burning out repeatedly, too. This is definitely a great travel workout that I will be using for that purpose. Quiet yet effective! Just like all of Caroline’s workouts, this does not contain a warm up but I am not sure a workout like this actually needs one. However, if you do feel you need something, Heather Robertson has a great mat based 5 minute glute activation workout that would actually work perfectly to “activate” your glutes for this workout: 5 Minute Booty Burn.

This workout is done interval style: each exercise is done for 50 seconds of work followed by 10 seconds of recovery. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise.

30 Min Glute & Outer Thigh Workout at Home with Band is 32:44 minutes; 1:20 minute intro, no warm up and 2 minute stretch. Equipment: booty band/fitness loop and fitness mat. The workout starts with the band around your thighs just above the knees and it remains there throughout the entire workout until the very end (the last 2 exercises, #23 & 24).

  1. Lying abduction (lay on back, knees bent and feet on ground, open and close thighs)
  2. Lying abduction pulses (same position as #1 but keep thighs open so there is tension on the band and pulse legs open wider against the band)
  3. Lying abduction hold (same position as #1, but keep thighs open wide and hold the entire interval)
  4. Abduction up & down (glute bridge–same position as #1, keeping legs wide so there is tension on the loop, lift and lower hips)
  5. Glute bridge abduction (same position as #4, raise hips and hold isometrically at top of bridge, open and close knees)
  6. Bridge abduction pulses (same position as #5 but keep thighs open so there is tension on the band and pulse legs open wider against the band)
  7. Lying abduction to bridge abduction (alternate #1 with #5)
  8. On hands abduction (repeat #1 but now your upper body is propped up on hands)
  9. On hands abduction pulses (same position as #8 but keep thighs open so there is tension on the band and pulse legs open wider against the band)
  10. On hands abduction hold (same position as #8, but keep thighs open wide and hold the entire interval)
  11. Donkey kick (on elbows and knees, one leg is raised, knee bent, and you push sole of foot up to the ceiling)
  12. Donkey kick pulse (keep knee raised at top of donkey kick and pulse foot up to ceiling)
  13. Donkey kick hold (keep knee raised at top of donkey kick and hold isometrically at top of lift)
  14. Repeat #11-13 on other leg
  15. Hover abduction (raise into beast pose (on hands and toes, knees are bent and hovering a few inches off floor) alternate stepping toes out to side)
  16. Straight leg side leg lift (lay on side, hips and legs stacked, raise and lower top straight leg)
  17. Lift to rear (repeat #16 but when you lift the leg, you raise it on an angle, pushing it behind you)
  18. Leg lift pulse (same position as #16, but keep leg raised so there is tension on the band and pulse leg upward)
  19. Leg lift hold (same position as #18 but this time hold isometrically at top of lift)
  20. Repeat #16-19 on other leg
  21. Slow squats (standing, push knees/legs open so there is tension on the band)
  22. Squat pulses (remain in squat isometrically, legs are open wide enough that there is tension on the band, pulse glutes down)
  23. (remove booty band) Straight leg crossover (on elbows and knees, extend one leg out straight behind you, keep leg straight and tap toe out to side of body, raise leg in an arc (like a rainbow) over to other side of body and tap foot to floor outside of other leg)
  24. Repeat #23 on other leg

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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