Tabata Style Banded Lower Body Workout

posted by Guest Blogger Britany of Define Fettle

Britany

Whether you’re in need of a quick and effective workout at home or on the go, this {Tabata Style Banded Lower Body Workout} is sure to strengthen your quadriceps, hamstring, glutes and core with just your bodyweight and a resistance band. By the end of this 21 minute workout, I promise you’ll be both sweating and feeling the burn!

Move 1: Banded Squat w/ Side Step

Step inside of the band and place it at the base of your quadriceps {or right above the knee joint}. Sink your hips back behind you while pulling your belly button into your spine to fully engage your core. With your hand squeezed at heart center, keeping your squat low, begin to side step. Take 2 steps to the right and then 2 to the left. Continue this movement until your timer sounds.

Move 2: Banded Lunge and a ½

Step inside of the band and place it half way between your knees and hips. Start in a staggered stance with your left foot in front, your right behind you. Ensure your left knee is stacked directly over your ankle as you lower down into a lunge position, bringing both knees to a 90 degree bend. Utilize your hamstrings, quadriceps and glutes to bring you back to a full standing position. Lower back to your lunge and this time only rise half way up. Continue this movement until your timer sounds, then repeat on the opposite side.

Move 3: Banded Prone Hamstring Curl

Step inside of the band and place it around your ankles. Slowly lie down in a prone {on your belly} position, resting your head either on your hands or a towel in front of you. Pull your belly button towards your spine to engage your core and create tension on the band by sending your ankles away from the midline of the body. Keep that tension, slowly begin to bend your knees and bring your heels closer to your glutes. When you feel ready, release back to the starting position. Continue this movement until the timer sounds.

Move 4: Banded SL Glute Bridge

Step inside of the band and place it at the base of your quadriceps {or right above the knee joint}. Lie down in a supine position {face up} and walk your heels in towards your glutes. Plant your left heel to the mat while extending your right leg into the air. Pull your belly button to your spine and dig your left heel into the mat. Then squeeze your left glute to lift your hips off the mat until your hip is in an extended position, slowly lower back down to the mat. Continue this movement until the timer sounds.

Move 5: Banded Plank Jack w/ Tuck

Step inside of the band and place it around your ankles. Walk yourself out to a high plank position, stacking your shoulders over your wrists and your heels over your toes. Pull your belly button in towards your spine to engage your core and hop both feet to the outside of the mat then return to your high plank. Next, keeping both hands planted, drive your knees towards your nose and hop forward, then return to your high plank position. Continue this movement until the timer sounds.

Complete each move for 45 seconds, then rest 15 seconds before transitioning on to the next move. Complete the entire circuit, then repeat 2 more times for a short and sweet workout that’s sure to tone that lower body!

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