Abs & booty Band Workout is another mat based workout from Heather Robertson that focuses on the lower body and the core. I did her other, shorter one last Sunday: Mini Band Abs & Booty Workout. That was a tough workout but I think this one is tougher. And I will be honest, I did not enjoy the first half of this workout. 20 solid minutes of core work. No fun! But it worked my core very well. But I was so relieved when it was over. I enjoyed the lower body band work much more and that was very effective, too. Even though the intervals are short (30 seconds), for quite a few of them I was pushing to keep going by the end of the interval due to the burn. As mentioned, this is primarily a mat based workout. Only 3 exercises (of 30 total exercises) are done standing and those are during the lower body half of the workout. Everything else is done on your mat.

This workout consists of two circuits: one ab circuit and one booty band circuit. Each circuit is done twice. The exercises are all done interval style: 30 seconds of work followed by 10 seconds of rest. There is a timer in the lower left hand side of the screen counting down your intervals and recoveries. During the recovery Heather previews the next exercise.

Abs & Booty Band Workout is 42:58 minutes; no warm up, 20 minutes of ab work, 20 minutes of booty band work and 2 minute stretch. Equipment: booty band/resistance loop and fitness mat. You only wear the booty band for the lower body work. All of the ab/core work is done without the band. I used a medium strength cloth elastic band for everything.

Ab Circuit:

  1. Basic crunch
  2. Prayer crunch (same as basic crunch but arms are extended to ceiling with palms together)
  3. Bicycle crunch
  4. Reverse crunch (lay on back with hands on mat beside hips, raise hips pushing feet overhead, lower straight legs until they are a few inches off the mat)
  5. Suitcase crunch (full crunch but hands are in front of forehead, bring hands to knees when crunching upper and lower body together)
  6. Side bridge (in side elbow plank, top arm extended to the ceiling, raise and lower hips)
  7. Superwoman (superman)
  8. Repeat #6
  9. Plank saw (in elbow plank, shift body forward and back, pushing with toes)
  10. Oblique climbers (in straight arm plank, bring knee to elbow outside of body, alternate sides)
  11. Pliates 100
  12. Bent knee V crunch (sit on bottom on mat, feet/legs are elevated off mat and hands are on mat behind hips, push legs out straight while also lowering torso, raise torso while also bringing knees into chest)
  13. Reverse climbers (in reverse straight arm plank, alternate pulling knees into chest, keeping hips raised)
  14. Hold crunch (lay on back, knees are bent and pulled into chest, crunch upper body and hold, pulse crunch while reaching hands to heels)
  15. Full body crunch (lay on back with legs straight on mat and arms extended overhead, bring knees into chest while crunching upper body, reaching hands to heels)
  16. Repeat #1-15

30 second rest

Booty Band Circuit: (booty band is around thighs above knees for the entire circuit)

  1. Glute bridge (lay on mat, feet on mat close to glutes, knees are open so there is tension on bad, raise and lower hips/glutes)
  2. Leg drop (single leg bridge, one leg is extended straight, raise leg to ceiling when hips are lifted and lower leg a few inches off floor when hips are lowered)
  3. Repeat #2 on other leg
  4. Bridge & knee pulse (keep hips raised isometrically in bridge, open and close knees)
  5. Clamshell & kick (lay on side, both knees are bent, bottom knee is on floor and both feet are raised and together, from this position, open top knee keeping feet together then kick leg to ceiling, bend knee bringing feet together again and close knees, feet remain elevated the entire time)
  6. Side lift (still lying on side, bottom leg is still bent, top leg is extended straight on an angle in front of body (knees remain in line with each other), raise and lower straight leg)
  7. Rear leg lift (get on hands and knees, extend one leg straight behind you, pulse leg upward)
  8. Kick combo (still on hands and knees, open bent leg out to side in hydrant then lift bent leg behind you, pushing sole of foot to ceiling, alternate these two kicks)
  9. Repeat #5-8 on other side of body
  10. Squat (legs are open wide so there is tension on the loop)
  11. Squat & toe tap (hold squat isometrically, alternate tapping toes out to side)
  12. Squat & calf raise (repeat #10 but faster and at top of squat, when standing, raise onto toes)
  13. Repeat #1-12

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


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