Your 10-Minute, Band Workout

 

10 MIN BOOTY ACTIVATION to grow your glutes / optional: Resistance Band I Pamela Reif

Video taken from the channel: Pamela Reif


 

10 Minute Resistance Band Arm Workout With Simone De La Rue | Trainer of the Month Club | Well+Good

Video taken from the channel: Well+Good


 

10 min BOOTY BAND CARDIO BURN (At Home Workout)

Video taken from the channel: MadFit


 

RESISTANCE BAND WORKOUT ABS & CORE HOME WORKOUT 10 MINUTES

Video taken from the channel: LiveFitness


 

10 Minute Mini Loop Band Workout for Strength and Cardio

Video taken from the channel: BodyFit By Amy


 

10 Minute Booty Workout// Resistance Band or No Equipment/ Arena Strength

Video taken from the channel: Arena Strength


 

10 min RESISTANCE BAND BOOTY At Home Workout (Intense)

Video taken from the channel: MadFit


YOUR 10-MINUTE, BAND WORKOUT Set a timer for 10 minutes and repeat this circuit as many times as possible while resting as needed. 1. The whole routine will work your core in just 10 minutes, with three minutes working each section of your core and time to reset your bands between movements. Remember to. 10-Minute Resistance Band Workout.

Get your timer out: you’ll perform each move below for 1 minute. You’ll alternate between one minute of a resistance band move and one minute of a cardio burst. Click on the title of the band exercise for photos and directions. Cardio Burst: Jogging in place.

This beginner’s full body resistance band home workout is sure to get your blood pumping. 12-WEEK RESISTANCE BAND WORKOUT PROGRAM: https://www.rbcombo.achiev. Do 10 resistance band squats, holding the band under your feet and with your hands at your shoulders.

Immediately release the band and do 10 standard squats. Do 3 sets. Download the FREE HASfit app: Android http://bit.ly/HASfitAndroid iPhone http://bit.ly/HASfitiOS Visit http://hasfit.com/workouts/home/strength-weight-tra. You can perform all of the exercises in this routine without any equipment but if you’re looking for an extra challenge add a booty band/exercise resistance band. DB Booty Bands: https.

Your 10-Minute, Band Workout | Fitness | MyFitnessPal Do this quick band workout at home or the gym and get great results fast. When life gets busy, it can put a strain on your fitness — driving to the gym, working out for an hour and driving back home just isn’t possible. Hold a resistance band in between hands, with elbows wide, arms bent at 90 degrees, and right forearm at shoulder height.

This is your start position. Extend right fist overhead, then reset. That’s.

Resistance bands should be chosen based on your existing strength in the muscle groups being targeted. When performing the exercise, the band should be secured so that the length of the band is adjusted to give resistance even at the bottom of the exercise. Chest Exercises With Resistance Bands Exercise.

List of related literature:

Each circuit training participant moves from one station to the next with little (15–30 seconds) or no rest, performing a 15to 45-second workout of 8–20 repetitions at each station (using a resistance of about 40–60 percent of one repetition maximum [1 RM]).

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

And true to the book’s “workout” theme, all of the exercises come with a practice routine that is divided into eight sets, each of which contains a specific tempo (e.g., 112 beats per minute) at which to play the exercise.

“Guitar Aerobics” by Troy Nelson
from Guitar Aerobics
by Troy Nelson
Hal Leonard, 2007

Music segments indicate aerobic activity (25 seconds), whereas intervals of silence signal partner resistance exercises (45 seconds).

“Dynamic Physical Education for Elementary School Children” by Robert P. Pangrazi, Aaron Beighle
from Dynamic Physical Education for Elementary School Children
by Robert P. Pangrazi, Aaron Beighle
Human Kinetics, 2019

After a 15-second rest, the participant moves to the next resistance exercise station and so on to complete the circuit, usually composed of 8 to 15 different exercises.

“Exercise Physiology: Nutrition, Energy, and Human Performance” by William D. McArdle, Frank I. Katch, Victor L. Katch
from Exercise Physiology: Nutrition, Energy, and Human Performance
by William D. McArdle, Frank I. Katch, Victor L. Katch
Lippincott Williams & Wilkins, 2010

For muscular endurance and aerobic capacity, nothing beats Tabata sets: four minutes of going all-out for twenty seconds, resting for ten seconds, and repeating.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

To keep my workout moving, I like to take exactly forty-five seconds rest between exercises to make sure I’m not wasting time.

“Run the Mile You're In: Finding God in Every Step” by Ryan Hall
from Run the Mile You’re In: Finding God in Every Step
by Ryan Hall
Zondervan, 2019

The participant moves quickly (transitions) to each exercise “station” with little (e.g., 8 to 30 seconds) or no rest.

“Guccione's Geriatric Physical Therapy E-Book” by Dale Avers, Rita Wong
from Guccione’s Geriatric Physical Therapy E-Book
by Dale Avers, Rita Wong
Elsevier Health Sciences, 2019

I’d go all out for eight or nine minutes at first, eventually sustaining thirty minutes of hard aerobic nonstop improvising.

“Keep It Moving: Lessons for the Rest of Your Life” by Twyla Tharp
from Keep It Moving: Lessons for the Rest of Your Life
by Twyla Tharp
Simon & Schuster, 2019

A more tolerable regimen has been proposed by Gliemann and colleagues.29 The routine they studied involves intervals of a minute in duration, beginning with the first 30 seconds at a sustainable but hard intensity, followed by 20 seconds above the LT, and then 10 seconds of all-out effort.

“Auerbach's Wilderness Medicine E-Book” by Paul S. Auerbach, Tracy A Cushing, N. Stuart Harris
from Auerbach’s Wilderness Medicine E-Book
by Paul S. Auerbach, Tracy A Cushing, N. Stuart Harris
Elsevier Health Sciences, 2016

‘Hotel California’ by the Eagles was playing – six minutes, forty-eight seconds – which I judged perfect for a five-minute upper body workout.

“The Joy of Big Knickers: (or learning to love the rest of your life)” by Kate Garraway
from The Joy of Big Knickers: (or learning to love the rest of your life)
by Kate Garraway
Blink Publishing, 2017

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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64 comments

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  • I absolutely love her workouts! I’ve been doing them nonstop for a couple weeks and I love them! They have so much variety in each video! Thanks for getting me through this quarantine Maddie! ������

  • The first time I tried this I only made it 5 minutes!!! Just tried again and… success! I made it all the way through and it’s so worth it!

  • Ok I just used this one with a heavy band for sort of toning after the dubmmel booty workout. Does it work as a finishing workout?

  • What resistance band do you use for this workout? I think the one I have is a bit too tight but yours looks perfect! Can you send a link to the resistance band?

  • I appreciate that you make shorter workouts because I work 9-6 Monday through Friday and occasionally the weekends. I typically don’t get home until 7, and I was doing your other workouts before I began this job. However, adjustments needed to be made and now I’m using these shorter workouts and getting just as much of a burn as I was previously.:)

  • Love these, could you do a video with these bands doing arm workouts? Being stuck at home, resistance bands are my go-to these days.

  • I tried it and I didn’t feel the burn as much. I kept the tension tight (with a light band) and squeezed in my abs too. But I’m not as worked up as I thought I would be.
    Could anyone tell me what I might be doing wrong?

  • Took me a couple of run through as to see that with the stronger bands (med&firm) they are better situated slightly higher in the thigh. I was struggling with them just above the knee like the lighter bands. Great workout thoughI do it daily (for last three months) and have noticed a definite change ����

  • Always love your workouts, the best. You always know you got a workout when you finished. Awesome! Can’t thank you enough for sharing with us!

  • I’ve always been more of a chloe ting girl but your workouts burn way more and I’ve done it for two days and already have results!❤️

  • This was the perfect bonus burn at the end of my workout. Thanks! I love your planters would you mind sharing where you found them?

  • Can someone say to me, if i have to do this workout at least only 1 time for the activation of my booty, or i have to do more time (like twice a week, etc…)

  • I’ve been doing Chloe Ting workouts for more than a month (and other videos before that) and even though i sweat a LOT, i didn’t see a lot of results. Now reading at the comments i am so excited to start her workout plans!!! It doesn’t happen a lot so yay!!
    update: OH MY GOD I did the 45min leg day of week19 and there is no comparison! i’m sweating so much and my muscles hurt, i love it <3

  • Ladies in the comments, do this AND hip thrusts with some elevation and weight on the pelvis and BOY will you get the results. Hip thrusts with ca.10 kg (3 setsx30 reps) ALONE gave me results in… 5 DAYS!!!! Weighted hip thrusts are the best exercise for glute gains hands down. Loving this workout, it does exactly what it’s supposed to do <3

  • I took a break from working out for about a month but my legs/booty have always been strong and this was the PERFECT video for me to start back up on and feel confident. Thank you so much!

  • I’ll start doing her workouts consistently and will update to motivate me.

    Starting measurements
    Waist: 26 inches
    Butt: 39,5 inches

    Day 1: Did this workout twice with a maximum strength resistance band
    Day 2: My butt was sore so I did 1 hour of a ballet point Barre (please don’t use point shoes if you don’t have at least 2 years of ballet training with a teacher, it’s dangerous)

  • Good video!! I look forward to try this workout!! How many times in a week do you recommend to do this workout and is it an app you are using for the timer? If it is an app how is the app called?

  • Also I finished my curve can I exercise every afternoon every morning this is my Aetna morning this is my I do my morning routine that in the morning also I do my afternoon routine workout today

  • Happy Monday everyone!! ❤️ Starting off the week right with this intennnnnse booty band workout! Hope you guys enjoyed! ������ Xx Maddie

  • do think should i do all your works since i’m beginner also i’m 17. what do you advice me to do at this age but i don’t have any bad posture but i just wanna do it just for being healthy. please tell me good healthy exercises and easy for girls.

  • Does anyone else’s hip bones hurt during the booty holds and flutters etc? I have actual bruises now, gonna use a blanket next time.

  • I’m back again! This workout really makes me sweat. I am going to try to stick to your workouts and use them as my go to source for quickies lol

  • These are such good workout ideas!!! Trying this tomorrow for sure, thank you love! I’m a small fitness youtuber too if you ever have the time to check out a workout vid ��

  • I just subscribed! I’ve been recovering from covid for a long time and one of the things I really miss are my intense high cardio workouts I used to do. Doc said resistance bands are a good place to start bc it won’t put too much pressure on my heart or breathing. I couldn’t make it to the end of the video today and had to stop several times to modify, but my first goal is to make it halfway through without modifications and then make it to 13 minutes. I used to cycle 15 miles in 45 minutes as a warm up, and now getting to 13 minutes seems like a big goal, but it’s all baby steps and one day at a time, one goal at a time. I can’t wait to dive into more of your videos and workouts!:)

  • I’m not sure if it’s me not doing these exercises properly, but I feel like my legs are more challenged than my core. That’s not to say it didn’t engage my core but… my legs ended up feeling a lot sorer by the end of these exercises.

    Should I redo the exercises again or are my legs also supposed to feel challenged?

  • This workout is awesome! I’ve done 6 of your resistance bands workouts including this one and you have me working up a sweat! Keep up the great content.:)

  • I’m saving this one! I did your core workout for 6 weeks and I’m looking goooooood in my midsection…………but my butt could use some serious work, hahaha

    Thanks as always <3

  • Hope you guys enjoyed this one! Something a little different, but definitely a killer! ���� How did you do? Let me know down below!

  • Fab workout, thank you! Loving my new bands and would LOVE to see more band workouts from you (not many good ones out there and your training style is my fav) ��

  • I’m getting back to working out and i found your channel a few days ago and I love your workouts. Definitely a nice transition into working out and not too stressful. Thanks for the tips.

  • Hey Maddie, what is the name of the resistance band you use in some of your booty/leg workouts? I don’t see it in any of the descriptions. I only have thin rubberband-type ones. They tend to roll with many of the exercises in your videos. Thanks!

  • Maddie, to get a sufficient workout in do you recommend doing more than one of your workouts each time or do you think that one is enough because they’re usually short but intense?

  • Love this video! Where do you get your booty bands from? I have tried multiple different brands and they are so thin they just roll up on my legs?

  • can you make more dance videos with only the highlights of the songs? (like the tik tok dance workout) its much better and keeps me motivated.i love your channel <3

  • Loved the vid! Even though this isn’t a dance party vid, i thought it would be cool if you could do Britney Spears Dance party workout. All her songs make me wanna get up and move and feel confident! Just an idea! ��

  • I ABSOLUTELY LOVED THIS!! such a great routine for legs and booty+cardio in 10 mins!!! this is probably one of my favs along with abs��love you madfit!!!

  • I’m adding this to my weekly routine I absolutely LOVED it! I love booty band work, thank you! I would also love a dumbbell shoulders & triceps workout if that sounds like something you might want to do

  • Omg… Thankyou Maddie that was Amazing. I’m going to really feel the workout tomorrow. Your workouts are the best ������️ they have really helped me through these tough times.

  • please do another workout routine to normani and sam smith’s song “dancing with a stranger” (if you haven’t already, if so, you should do waves too by her), victoria monet’s “ass like that” or kehlani’s song “morning glory” ❤

  • I like your videos and I am a person who do not know how to use the band. ��These are awesome workouts for us, thank you for your sharing!!

  • I’m doing Pamelas workouts for 15 weeks now and when I do Booty lifts or Frog Hold my Butt burns but my lower back somehow too. Is that normal or am I doing something wrong?

  • Please stop talking just do we are not idiots i don’t like her videos because she keeps stopping and talking and she starts with taking just for it

  • loved this workout, I`ve been trying to incorporate my resistance bands more into my workouts as well as needing more cardio although i hate cardio on the ground so this was the best of both worlds!

  • Whoever is reading this YOU CAN DO THIS. If you are trying this workout and IT seems difficult keep going, keep working at it! You are beautiful and I hope you have a great rest day of your day❤️(I make videos too and I hope that this made someone smile today)

  • You might not see this Maddie and that’s ok but I just wanted to say you are beautiful in every way and that you have helped me get so much fitter and stronger. Thank you! You’re videos are so good and I have gotten super lean and toned because of you. Keep doing what you’re doing because you are AMAZING! ❤️❤️

  • Kann mir jemand sagen, woher diese Matte ist? Ich suche dringend eine neue. Diese sieht sehr rutschfest aus, wäre super wenn jemand sie kennt. ��❤️

  • Got my bands yesterday so had to do this workout today(Thursday 25/7 and omg does my booty burn, that was a great workout ��������

  • I’ve been doing this workout for a while now and it’s getting easy. Don’t get me wrong my booty is still burning, it’s just not a struggle anymore

  • My bands finally arrived last week. Took 25 business days to arrive.

    I’ve added this workout to my new routines. Thank you….ouch!

  • Hello guys,
    If any of you want a program of fitness let know I can help help you or if anybody want to become a coach with helping others starting their health journey comment ��

  • I’ve been watching this video for about a week now and I just realized she uploaded this video on my birthday, pam has changed my workouts for sure!

  • Waiting for my bands to arrive (just ordered) and I figured I’d at least get familiar with some of the moves. This felt like a great workout even without the bands! Can’t wait to get them:)

  • I only felt anything in my thighs while doing the squats! Am I supposed to feel it in my bum For this particular exersices? Please reply guys!!

  • I only manage to do it until the first position change and even that feels like I did a whole workout I love that tho so much, when you can genuinely feel the burn while you’re doing the exercises so thank you for that!!! It was really hard to find a resistance band one that actually feels challenging

  • This is such a great workout and video. Lately I’ve been sweating a lot while doing these. I take it as a good sign. Tho i haven’t seen any apparent results I certainly do feel them for example while I’m bouldering. My core is helping me so much more to stabilize my climbing and it’s absolutely wonderful. I also feel a bit more stronger there being able to withstand more strain during climbing. I absolutely love your videos and while doing them I a cursing and a sweating mess.:D I’ve been doing your workout schedule, almost one month done ��������������

  • I am going to do this for 14 days and share my results with you guys.

    Booty: 90 cm
    Day 1: I am Dead. So far my fav exercise is Leg Abductor����.
    fire hydrant pulses are killing me��
    Day 2(2nd Aug): done.
    I am definitely feeling �� burn.
    still wondering how can she do it without taking any breaaakkkk��.
    Day 3: Rest Day.
    Day 4(4th Aug): Done

  • I find this is my favorite, as it is not as extreme as other workouts. Always do it before lifting and seeing extreme results, the only thing I changed was doing THIS before gym and wow, danke!

  • I just wanted to say thank you to Pamela for being such a motivating and inspirational person. 5 months ago, i was that girl who stayed away from any type of exercise except walking and now, i went through 2 whole videos without taking a break ❤

  • good job everyone, im very proud! we got this. in case you’re loosing motivation, start saying to yourself “who asked?” when you don’t feel like working out. it really helps and i had a huge problem w motivation.

  • Does anyone know what resistance bands she’s using? Or of a good resistance band I could get, the ones I have are rubber and they always roll up on me they are a bit older I’ve had them fro a while but I feel like half the workout it just me trying to get the bands to stop rolling

  • I’ve been getting so much stronger thanks to your workout plans and I finally bought a resistance band and now booty activision burns so much more. Thank you so much for all of this Pam!

  • Btw the Workout that I’ve been doing is “Curvy hips and Big Booty by Gabrielle Whited”. I love this workout its short but hurts so bad lmao. And you only feel it in your booty.

    Day 1: Done
    Day 2: Done
    Day 3: Done
    Day 4: Done
    Day 5: Break Day ��
    Day 6: Done
    Day 7: Done
    (1 week) Day 8: Done
    Freakin Finally One week Done ������
    Btw I have been taking protein powder before and after my workout I take Whey. I’ve notice my thighs look fuller and my butt has DEFINITELY lifted so that’s motivating for me lol. I noticed before doin activations I didn’t get much results in my butt mainly thighs but now I can see results.

    Day 9: Done. I really didn’t feel like working out today but I pushed through.
    Day 10: Done. I skipped protein powder today, wasn’t feeling the best.
    Day 11: Done
    Day 12: Done. Bless the Lord for break day tm��
    Day 13: BREAK DAY
    Day 14:Done. I forgot to check in yesterday lol.
    Day 15:Done. first time doing it all the way through with no stopping, felt really good.
    (2 weeks done) Day 16:Done����
    And there you go two weeks of doing this before my workout.

    Final thoughts: I really like this warm up it’s DEFINITELY HELPED speed up results. And I will say is pretty painful lol…one thing I don’t like about it tho is I found myself getting tired of doing it because it’s kinda long and also I felt it kinda draining my energy so when I got to my actual workout I was tired and not giving 100%. If you guys are looking for a shorter glute warm up “glute activation by Vicky Justiz” is bombbbb and its only 4 short excersizes.

    Starting weight: 104lbs
    Ending weight: 113lbs

    Rating for this video: 7/10

  • This is my favourite booty workout! The two exercises on the side with the leg raising are an absolute killer, but I look forward to doing them as I really feel the burn ��

  • My legs is dying, i thought it was easy.. This 10min is so hard im swimming in my yoga mat with so much ��.. But i love it.. This is the best workout.. MORE CHANGE POSITION PLS