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Full-Body Booty Band Workout

Work Your Core, Glutes, Arms, and Legs With a Booty Band and This Full-Body Workout

Nov 13 2020

For all of the hype booty bands get, we totally understand if you've pulled one out before and just wondered WTF you're supposed to do with it. Yes, you can always go for the classic glute-working booty-band moves, but there's also lot more these bands can get done.

"Mini bands have become popular with lower-body work, but you can definitely add bands to the upper body to engage your shoulders, back, chest, biceps, and triceps," said Jennifer Nagel, ACE-certified personal trainer and CEO of Figured Out Fitness. "Mini bands are an inexpensive way to add resistance if you do not have a lot of exercise equipment available."

One note: while a mini resistance band "may not provide enough load to build size or strength" in your muscles, Nagel said, "it is a great tool for muscle activation and muscle endurance." Activating your muscles essentially means you're engageing and turning them on, which can help you avoid injury during workouts and everyday activities. Improving your muscular endurance, meanwhile, means you'll be able to do more reps of a certain move or activity and feel less fatigued while doing it.

Ready to get started? Nagel created this total-body mini band workout just for POPSUGAR, and it's guaranteed to get your muscles working. Grab your band and let's do it!

Total-Body Mini Resistance Band Workout

Equipment needed: At least one mini resistance band, though you might prefer different resistance bands for upper- and lower-body movements, Nagel said.

Directions: Start with five to 10 minutes of light cardio exercise, such as walking, step-outs, or dancing, followed by a dynamic warmup (like this one) with moves like bodyweight squats, arm circles, and torso twists. Then, begin the workout below.

First, perform three sets of the first standalone exercise, resting for 30 to 45 seconds between sets. Then perform the triset on the right side of your body, completing 10 reps of each exercise with no rest in between; after the third exercise, rest for 30 to 45 seconds, then return to the first move in the triset and repeat the triset for three rounds. Continue with three sets of the second standalone exercise, again resting for 30 to 45 seconds between sets, then complete the same triset as before, this time on the left side of your body. Finish with three sets of the final standalone exercise, resting for 30 to 45 seconds between sets. If you're a beginner or getting back into training, you can do two sets instead of three.

After completing the workout, cool down with a full-body stretching session.

Exercise Reps Sets
Banded step back 10 to 12 reps 2-3 sets
Triset 1, exercise 1: single-arm row (right arm) 10 reps 2-3 sets of full triset
Triset 1, exercise 2: bicep curl (right arm) 10 reps 2-3 sets of full triset
Triset 1, exercise 3: standing triceps extension (right arm) 10 reps 2-3 sets of full triset
Banded jumping jacks 20 to z30 reps 2-3 sets
Triset 2, exercise 1: single-arm row (left arm) 10 reps 2-3 sets of full triset
Triset 2, exercise 2: bicep curl (left arm) 10 reps 2-3 sets of full triset
Triset 2, exercise 3: standing triceps extension (left arm) 10 reps 2-3 sets of full triset
Good morning to banded pull down 10-12 reps 2-3 sets

Image Source: Getty / Kanawa_Studio

1. Banded Step Back

  • Begin standing with your feet hip-width apart and a mini band around your ankles.
  • Come into a squat position, shifting your hips backward and bending at the knees. Keep your chest lifted and core pulled in toward your spine.
  • Shift your weight slightly to your left foot and step as far back as you can with your right foot while continuing to engage your core. Tap the ground with your right toes.
  • Step your right foot forward to return to the starting position.
  • Repeat with your left foot.
  • This counts as one rep.
  • Complete for 10 reps.
Image Source: Jennifer Nagel

2. Triset, Exercise 1: Single-Arm Row

  • Begin in a lunge position with your left leg forward and slightly bent, your knee over your ankle. Lean your upper body about 45 degrees with your chest facing down, back straight, and core pulled in to your spine.
  • Hold one end of the mini band in your left hand, anchoring it about midway up your left thigh.
  • Hold the other end of the band in your right hand. Your right hand should be underneath your shoulder, your right arm straight and relaxed. Do not rotate your torso or let your shoulder lower toward the floor.
  • On an exhale, pull your right arm up with control, driving your elbow toward the ceiling and extending the band. Do not rotate your torso.
  • On an inhale, slowly lower your right hand back down to the starting position, releasing the tension on the band.
  • This counts as one rep.
  • Complete for 10 to 12 reps on your right arm.
Image Source: Jennifer Nagel

3. Triset, Exercise 2: Bicep Curl

  • Begin standing with your feet hip-width apart. Hold one end of the mini band in your left hand, anchoring it at the top of your left thigh. Hold the other end of the band in your right hand, with your right arm resting straight down, elbow next to your ribs.
  • Curl the band up toward your shoulder with your right hand, keeping your right elbow under your shoulder and close to your side.
  • With control, slowly lower your right arm to your thigh to release the tension on the band and return to the starting position.
  • This counts as one rep.
  • Complete for 10 to 12 reps on your right arm.
Image Source: Jennifer Nagel

4. Triset, Exercise 3: Standing Triceps Extension

  • Begin standing with your feet hip-width apart. Using your left hand, anchor one end of the mini band at your right shoulder, holding your left forearm stationary, across your chest, and parallel to the ground. Bend your right arm to hold on to the other end, keeping your right elbow below your shoulder.
  • Extend your right arm straight down, pulling on the resistance band. Make sure to keep your elbow below your shoulder.
  • Bend your elbow and lift your hand, releasing the tension on the band as you return to the starting position.
  • This counts as one rep.
  • Complete for 10 to 12 reps.
Image Source: Jennifer Nagel

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5. Banded Jumping Jack

  • Begin standing with a mini band around your ankles, feet hip-width apart and hands at your sides.
  • Jump your feet out laterally while sweeping your arms out to the sides and overhead, like a classic jumping jack. Start off slow and move with control as you get used to the feeling of resistance.
  • Jump both feet back to the starting position while bringing your hands back to your sides.
  • This counts as one rep.
  • Complete for 20 to 30 reps.
Image Source: Jennifer Nagel

6. Good Morning to Banded Pulldown

  • Begin in a standing position with your feet at or a little farther than hip-width apart. Hold your hands above your head, stretching a mini band between them. The band should be stretched taut, so that there is no slack and you feel a bit of resistance.
  • Hinge (bend) forward at the waist, keeping your arms extended above your head. Pull your core into your spine and keep your chest lifted as you bend.
  • Engage your core and glutes to return to standing.
  • Bend your elbows down toward your ribs, stretching the mini band even more and squeezing your shoulder blades together.
  • Pause with the mini band stretched straight across your chest, then lift it back up above your head. Loosen the band a bit, bringing the ends closer together as you return to the starting position.
  • This counts as one rep.
  • Complete for 10 to 12 reps.
Image Source: Jennifer Nagel

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