Naomi Joy Fitness: Lower Body Strength Workout //Dumbbells and Booty Band

Lower Body Strength Workout // Dumbbells and Booty Band is a tough lower body workout from Naomi Joy. This workout is done AMRAP style (explained below) and will really burn out your legs and glutes. I am still using lighter than normal dumbbells due to my back but it didn’t matter–even lighter dumbbells were plenty to work my lower body well! Naomi hits your lower body from all modalities–body weight, mat work with the booty band, plyometrics and dumbbell strength work. It is a burner! Another excellent workout from Naomi!

This is primarily an AMRAP workout. AMRAP stands for As Many Rounds As Possible. This workout consists of 7 circuits but only 6 of them are AMRAP circuits (2 of the AMRAP circuits are unilateral so you repeat it on the other side of the body–so technically there are 8 AMRAP circuits). Each AMRAP circuit is three minutes in length and contains 2 exercises. Each exercise is done for 10-20 reps. You (and Naomi, of course) will repeat one circuit as many times as possible within the 3 minutes allotted for it. You get 30 seconds of recovery between AMRAP circuits. Before the circuit begins (during the 30 second recovery), Naomi previews the upcoming exercises. There is a timer in the upper right hand corner of the screen counting down your AMRAP circuit as well as the recoveries. There is another timer in the lower right hand corner of the screen counting down total workout time. You follow along with Naomi as she does the exercises, keeping pace with her if you are able. Otherwise you will have to work at your own pace. Luckily, the list of exercises remains on screen the entire 3 minutes, so you don’t have to worry about losing track of the exercises if you cannot keep up with Naomi’s pace. The final circuit contains a cardio burst and some lower body mat work. Those exercises are done interval style: 60 seconds of work followed by 15 seconds of rest. Naomi shows a low impact modification for any exercise that has impact.

Lower Body Strength Workout // Dumbbells and Booty Band is 43:58 minutes; 40 second intro, 4:45 minute warm up and 6:30 minute stretch Equipment: dumbbells, a booty band/resistance loop and a fitness mat. Naomi is using 20 pound dumbbells. The weights listed below are what I used.

AMRAP Circuit 1:

  1. Squat round house kick, 10 reps (one squat + one crescent kick, alternate legs when kicking)
  2. Squat jack, 10 reps
  3. Repeat #1 & 2 as many times as possible within 3 minutes
  4. 30 second rest

AMRAP Circuit 2: (heavy booty band)

  1. Wide bridge, 10 reps (lay on back on mat, booty band is around thighs just above knees, knees are bent and feet are on mat close to glutes, legs are wide enough so there is tension on band. raise hips, keep them lifted and open legs wider, lower hips)
  2. Bridge pulse out, 10 reps (same position as #1 but keep hips raised and pulse thighs out open wider against band)
  3. Repeat #1 & 2 as many times as possible within 3 minutes
  4. 30 second rest

AMRAP Circuit 3: (light booty band)

  1. Donkey kick, 10 reps (get on all 4s, booty band is still around thighs, push bent leg up behind you, pressing heel to ceiling–leg remains bent at 90 degrees then lower back to start)
  2. Fire hydrant, 10 reps (still on all 4s, open bent leg out to side)
  3. Repeat #1 & 2 as many times as possible within 3 minutes
  4. 30 second rest
  5. Repeat #1-4 on other side of body

AMRAP Circuit 4: (20# DBs)

  1. Deadlift, 10 reps
  2. Squat, 10 reps
  3. Repeat #1 & 2 as many times as possible within 3 minutes
  4. 30 second rest

AMRAP Circuit 5: (one 20# DB)

  1. Lateral lunge, 10 reps (hold one DB in both hands, do alternating stationary side lunges)
  2. Plie pulse, 20 reps (lower to bottom of plie squat and pulse lower)
  3. Repeat #1 & 2 as many times as possible within 3 minutes
  4. 30 second rest

AMRAP Circuit 6: (15# DBs)

  1. Lunge and knee drive, 10 reps (reverse lunge, at top of lunge bring back knee forward into a knee raise)
  2. Single leg deadlift, 10 reps (as you hinge forward, lifting non-working leg straight behind you)
  3. Repeat #1 & 2 as many times as possible within 3 minutes
  4. 30 second rest
  5. Repeat #1-4 on other side of body

Circuit 7:

  1. 2 pulse squat jump (60 seconds) (jump feet out into a wide squat and pulse 2x then jump feet together)
  2. 15 second rest
  3. Side booty circle (60 seconds) (in modified elbow side plank (on one elbow and one knee) with top arm raised to ceiling and top leg extended straight, draw circles with straight top leg)
  4. 15 seconds of rest
  5. Repeat #3 on other side of body

For more info on Naomi Joy Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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