This intense lower body resistance band circuit workout uses some creative band exercises to help you effectively burn out your glutes, hamstrings, quads, inner thighs, and calves. The circuit format with minimal rest provides you with an intense burn even if you don't have a heavy resistance band.
Typical lower body resistance band exercises use squat, lunges, or deadlift. The problem with this is that during the motion of these traditional exercises the band length changes and you don't experience equal resistance or challenges during the entire exercise so you are not really getting a great muscle burn from these exercises. Dumbbells or barbells are much better equipment for squats, deadlifts, and lunges since the resistance load is constant no matter where you are during the exercises. Resistance band is much more effective when you use it as a cable.
This lower body workout consists of three exercises for glutes, hamstrings, quads, and inner thighs where you perform all three exercises with no rest on one side of your legs and then move onto the other side then repeat for 5 times.
Exercise 1: standing quad extensions, 15 reps
Exercise 2: glute kickbacks, 15 reps
Exercise 3: side kicks, 15 reps
30 pound resistance band is used in this workout but you can pick a band that works the best for you.
For calf exercises we are focusing on just body weight calf raises where you rotate your toes inward, parallel, and outward to hit all three angles of your calf muscles.
Parallel direction: 10 rep slow and 10 rep fast
Outward direction: 10 rep slow and 10 rep fast
Inward direction: 10 rep slow and 10 rep fast
repeat 3 to 5 times with no rest
You can also use a water bottle or dumbbells or any other objects for added resistance for your calves but not necessary.
Hopefully you find this resistance band workout helpful and for more resistance band workouts below:
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