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Have 10 minutes & an exercise mini band? Work your lower body (&abs) anytime, anywhere.

Updated: Jun 13, 2023

Grab an exercise mat and a mini band for an effective 10 minute lower body workout.

5 exercises

3 rounds

30 seconds work/10 seconds rest

Exercise 1:

Alternating side squats

Form tips - keep the chest up, sit butt back & down, push through your heels


Exercise 2 & 3:

Standing glute kick back

Form tips - keep abs fully contracted, stationary foot flat with knee soft, squeeze the glute as you raise the leg, foot flexed


Exercise 4:

Bear leg tap out

Form tips - wrists under shoulders, knees under hips, knees hover 2-3" off the ground, abs contracted, flat back


Exercise 5:

Plank leg raise

Form tips - wrists under shoulders, feet hip width apart, pelvis tucked, abs fully engaged, keep glutes activated



Place the bands a couple inches above your knees. I'm using rubber mini bands, but I love the fabric mini bands for this kind of workout, especially when wearing pants because they stay in place better.

Here are my 2 recommendations for bands that you can find on Amazon:



















Always think about the muscle groups you are working; so think about the glutes, hamstrings, quads, and abs for this series.


Don't worry if you don't have mini bands, all exercises can be done without. Slow down the moves and really focus on the muscles you are using. Feel free to add weight if you want for the first 3 exercises.


Knock this out in 10 minutes...add another round if you have a bit more time!


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On-line classes coming soon...



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