B a n d

WO R KO U TS

BODIESBYRACHEL.COM.AU
 Welcome!
HELLO MY BOOTY BAND BABE!
Welcome to my Booty Band eBook! I’m so excited
to share this with you. For years now, I’ve been
incorporating band work into my glute workouts
and have found it works a treat. Now I’m here to
share some of my FAVOURITE booty band workouts
with you!
 1.
IF YOU DO NOT ALREADY HAVE A SET, PLEASE
PURCHASE YOUR BOOTY BANDS FROM OUR WEBSITE:
(http://bit.ly/BBRBOOTYBANDS).

2.
I RECOMMEND THAT YOU DOWNLOAD AN INTERVAL
TIMER FOR YOUR WORKOUTS! I use an APP called
‘SIIT’, it’s free and really easy to use!

3.
PLEASE JOIN THE “BODIES BY RACHEL PERSONAL
Before you start
TRAINING FORUM” on Facebook. We have built an
amazing community with thousands of girls. The forum
is a great place for discussion topics and questions. bit.
ly/JOINBBRSQUADPLEASE

4.
FOLLOW THE “BODIES BY RACHEL” VIMEOACCOUNT,
as this is where all video demonstrations of each exercise
can be found. You will easily be able to search for the
exercise by entering the relevant exercise hashtag into
the search bar. I would also recommend downloading
the Vimeo App. You can find the Vimeo Workout Library
here: bit.ly/ BBREXERCISEDEMOS.

5.
WE WOULD LOVE TOFOLLOW YOUR JOURNEY
so please tag us on Instagram and Facebook
#bodiesbyrachel #teambbr #BBR #WTB @racheljdillon
@bodiesbyrachel

6.
WE ARE HERE TO SUPPORT AND GUIDE YOU through
this challenge so if you have any questions you can email
us at coaching@bodiesbyrachel.com.au.
REFERENCE
TA B L E
SET
NUMBERS These numbers and letters represent which exercises go together in any one
(A1, A2, A3 set. For example, A1, A2 and A3 should be completed together before resting.
ETC.)

How many times you are to complete the exercises. For example, set A (A1, A2
SETS + A3) should each be completed the specified amount of times through (e.g
four) before moving onto set B (B1, B2 + B3.)

The amount of times you complete each specific exercise. For example, you
REPS
are asked to do 15 squats and 20 romanian deadlifts.

The length of time you perform as many reps of an exercise as you can. For
TIME example, 30 seconds of squats. You do as many reps of squats as possible in
30 seconds.

The speed of the movement. For example, 4020. The first number (as in
4020) is the amount of time you should take to perform the eccentric portion,
or, the lowering of the weight or exercise. The third number (as in 4020)
TEMPO is the amount of time you should take to perform the concentric portion
or the raising of the exercise or weight. The second number (as in 4020) is
the amount of time to hold the weight/pause/ pulse at the bottom of the
exercise. The fourth number (as in 4020) is the amount of time to hold the
weight/pause at the top of the exercise.

Each workout video is demonstrated on the BBR Vimeo Workout Library.

HASHTAG Simply use the search bar and enter the exercise hashtag listed to view the
video. You can access the videos here: http://bit.ly/BBREXERCISEDEMOS.

Abbreviations
E/W Each Way E/L Each Leg
W H AT ’ S
REQUIRED
The thing I love most about booty band workouts is how
simple they are. All you need is one of our BBR booty band
sets and a little room to move that body! No gym equipment
is required BUT what I love about this program is it gives you
the option to add equipment in if you’d like to.

WHAT DOES THIS MEAN?

Basically, every single one of these workouts can be done in
the comfort of your own home with nothing else but a booty
band. HOWEVER, these workouts can also be done in a gym
with weight.

For example – WORKOUT 1 is as follows:

Banded Squat Jumps (Wide)

Banded Squats (Wide)
Banded Squat (Pulses)
Banded Squat Side-to-Side Walks (Wide)
Banded Abductors

To make this workout a little more challenging, you could

simply add a weight to each movement by either hold a
weight plate or placing a barbell across your shoulders!

WARNING -
whether you are a beginner or
advanced, these workouts burn!
M I N D-TO-
MUSCLE
CONNECTION
THROUGH YOUR
WORKOUT
Mind-to-muscle (MTM) connection is one of the fundamental keys to a
successful booty session. During every single workout I’m about to take you
through in this eBook, it’s absolutely vital that you use your mind to properly
engage, contract, and work that booty!

To successfully work a muscle group you need to FEEL it working. You need to
focus your mind on contracting the muscle; squeezing the muscle; and engaging
the muscle with every single rep. Force your mind to focus solely on the exercise
you’re doing and the area you’re trying to work. When you successfully do this,
it often takes a lot less reps to start ‘feeling’ the muscle burn. You may even not
reach your usual rep range, but at least you know the reps you are doing are
correct reps.

Now don’t get me wrong – there are definitely various compound movements in
this eBook where you’ll find yourself working more than one muscle group (for
example your legs may also engage along with your glutes); and this is okay! The
point I’m trying to emphasize is the successful connection of mind to muscle.
Squeeeezzee with every rep; contract the glute muscles at the top of every
movement; focus your mind to your glutes rather than your legs! Watch how much
of a difference this makes not only to muscle engagement, but also your form!

The more you train yourself to focus on MTM connection; the better your muscle
engagement will become!
How to get
results even
faster!
YOU MAY HAVE HEARD THE SAYING “YOU CAN’T OUT TRAIN A
BAD DIET” OR “IT’S 80% DIET AND 20% TRAINING”.

No doubt, the dieting and nutrition aspect of any training plan can’t
be ignored. Whilst this eBook is designed for optimal booty building,
tightening and toning, I would strongly recommend also ensuring
your nutrition is on point to allow for optimal results.

You can purchase our 8 week macro coaching plan here:

www.bodiesbyrachel.com.au/8-week-macro-coaching/

W H AT
DOESN’T
CHALLENGE
YOU WON’T MAKE SURE YOU ARE
FOLLOWING US!

CHANGE @bodiesbyrachel
@racheljdillon

YOU Tag us in your posts, we love

to follow your journey
#TEAMBBR #BBRBOOTY
 Let’s get started!
W O R KO U T O N E - B U B B L E B U T T B U I L D E R !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 0 8

Placement of booty band: just above knees

Intervals: 45 seconds on, 10 seconds transition time to move between exercises
Rounds: 5 rounds
Rest: 60 seconds rest after each round

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 5 45 seconds BANDED JUMP SQUATS #bbrbandjumpsquats

A2 5 45 seconds BANDED SQUATS #bbrbandsquats

A3 5 45 seconds BANDED SQUAT PULSES #bbrbandsquatpulses

A4 5 45 seconds BANDED SQUAT SIDE STEPS #bbrbandsquatsidesteps

A5 5 45 seconds BANDED ABDUCTORS #bbrbandabductors

W O R KO U T T W O - G O R G E O U S G L U T E DAY !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 2 9

Placement of booty band: around ankles

Intervals: 40 seconds full rep, 20 seconds pulse on, 10 seconds transition time to move between exercises
Rounds: 3 rounds each leg Rest: 60 seconds rest after each round
Additional notes: Complete all movements on one leg, then alternate

REPS/
SET SETS EXERCISE H A S H TAG
TIME
40 seconds/
A1 3 E/L BANDED LATERAL KICKS #bbrbandlateralkicks
20 seconds pulse

40 seconds/ BANDED LAYING LATERAL

A2 3 E/L #bbrbandlayinglateralraises
20 seconds pulse RAISES

40 seconds/ BANDED LAYING LATERAL

A3 3 E/L #bbrbandlayinglateralraises
20 seconds pulse RAISE PULSES

40 seconds/
A4 3 E/L BANDED CLAMS PULSES bbrbandclams
20 seconds pulse

40 seconds/
A5 3 E/L BANDED KICK BACKS #bbrbandkickbacks
20 seconds pulse

40 seconds/
A6 3 E/L BANDED DONKEY KICKS #bbrbanddonkeykicks
20 seconds pulse

40 seconds/
A7 3 E/L BANDED FIRE HYDRANTS #bbrbandfirehydrants
20 seconds pulse

40 seconds/ BANDED DONKEY KICKS

A8 3 E/L #bbrbanddonkeykicks
20 seconds pulse (PULSES)
 W O R KO U T T H R E E - L I T L E G W O R KO U T !
(DISCLAIMER: THIS WILL BURN!)
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 4 1

Placement of booty band: just above knees

Intervals: 45 seconds on, 10 seconds transition time to move between exercises
Rounds: 4 rounds Rest: 60 seconds rest after each round
Additional notes: For ‘sprints’ you can use a piece of cardio equipment or take your sprint outside

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 4 45 seconds SPRINT -

A2 4 45 seconds BANDED ABDUCTORS #bbrbandabductors

A3 4 45 seconds SPRINT -

A4 4 45 seconds BANDED CRAB WALKS #bbrbandcrabwalks

A5 4 45 seconds SPRINT -

A6 4 45 seconds BANDED SQUAT KICKS #bbrbandsquatkicks

A7 4 45 seconds SPRINT -

A8 4 45 seconds BANDED SQUAT HOLD #bbrbandsquathold

W O R KO U T F O U R - B OOT Y B R I DG E B O N A N Z A !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 4 6

Placement of booty band: just above knees

Intervals: 40 seconds full rep, 20 seconds pulse on, 10 seconds transition time to move between exercises
Rounds: 6 rounds each leg Rest: 60 seconds rest after each round

REPS/
SET SETS EXERCISE H A S H TAG
TIME
40 seconds/
A1 6 BANDED HIP THRUSTS #bbrbandhipthrusts
20 seconds pulse

40 seconds/
A2 6 BANDED HIP THRUST PULSES #bbrbandthrustpulses
20 seconds pulse

40 seconds/ BANDED SEATED

A3 6 #bbrbandseatedabductors
20 seconds pulse ABDUCTORS

40 seconds/
A4 6 BANDED FROG KICKS #bbrbandfrogkicks
20 seconds pulse

40 seconds/
A5 6 BANDED FROG PUMPS #bbrbandfrogpumps
20 seconds pulse

40 seconds/ BANDED GLUTE BRIDGE #bbrbandglutebridge

A6 6
20 seconds pulse FROG PUMPS (PULSES) frogpumppulses
 W O R KO U T F I V E - T H E 1 0 0 R E P C H A L L E N G E !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 4 5

Placement of booty band: just above knees

100 rep challenge; can complete each exercise at 100 reps in any order as long as by the end of your
workout you have completed the 100 reps for each exercise

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 100 BANDED JUMP SQUATS #bbrbandjumpsquats

BANDED FORWARD CRAB

A2 100 #bbrbandfowardcrabwalks
WALKS

A3 100 BANDED FROG PUMPS #bbrbandfrogpumps

A4 100 BANDED ABDUCTORS #bbrbandabductors

W O R KO U T S I X - T H E B AC K S I D E B U R N E R !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 4 7

Placement of Booty Band: Just above knees

Intervals: 20 reps, 10 seconds transition time to move between exercises
Rounds: 4 rounds Rest: 60 seconds rest after each round

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 4 20 BANDED SUPERMANS #bbrbandsupermans

A2 4 20 BANDED DONKEY KICKS #bbrbanddonkeykicks

B1 4 20 BANDED ABDUCTORS #bbrbandabductors

BANDED LAYING
B2 4 20 #bbrbandlayinglateralraises
LATERAL RAISES

C1 4 20 BANDED HIP THRUST PULSES #bbrbandthrustpulses

C2 4 20 BANDED FROG KICKS #bbrbandfrogkicks

 W O R KO U T S E V E N - B OOT Y H E AV E N !
( D I S C L A I M E R : YO U R G L U T E S W I L L B E F E E L I N G T H I S TO M O R R OW !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 4 8

Placement of booty band: just above knees

Intervals: 30 seconds on, 10 seconds transition time to move between exercises

Rounds: 7 rounds Rest: 60 seconds rest after each round

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 7 30 seconds BANDED SQUAT PULSES #bbrbandsquatpulses

A2 7 30 seconds BANDED SQUARE WALKS #bbrbandsquarewalks

A3 7 30 seconds BANDED SQUAT SIDE STEPS #bbrbandsquatsidesteps

A4 7 30 seconds BANDED POP SQUATS #bbrbandpopsquats

BANDED SUMO
A5 7 30 seconds #bbrbandsumosquatpulses
SQUAT PULSES

BANDED ELEVATED
A6 7 30 seconds #bbrbandelevatedglutebridges
GLUTE BRIDGES

BANDED REVERSE #bbrbandreverse

A7 7 30 seconds
HYPEREXTENSIONS hyperextensions

W O R KO U T E I G H T - P U S H T H E TOO S H !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 5 0

Placement of booty band: just above knees

Intervals: 30 reps, 10 seconds transition time to move between exercises

Rounds: 4 rounds Rest: 60 seconds rest after each round

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 4 30 BANDED SQUATS #bbrbandsquats

A2 4 30 E/L BANDED KICK BACKS #bbrbandkickbacks

B1 4 30 BANDED HEEL CLICKS #bbrbandheelclicks

B2 4 30 BANDED WALKING LUNGES #bbrbandwalkinglunges

BANDED ELEVATED GLUTE

C1 4 30 #bbrbandelevatedglutebridges
BRIDGES (WIDE)

BANDED ELEVATED GLUTE

C2 4 30 #bbrbandelevatedglutebridges
BRIDGES (NARROW)
 W O R KO U T N I N E - L E T T H AT B OOT Y S H I N E !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 5 2

Placement of booty band: just above knees

Intervals: 45 seconds, 10 seconds transition time to move between exercises

Rounds: 5 rounds Rest: 60 seconds rest after each round

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 5 45 seconds BANDED FROG PUMPS #bbrbandfrogpumps

A2 5 45 seconds BANDED SUPERMANS #bbrbandsupermans

A3 5 45 seconds BANDED STEP OUTS #bbrbandstepouts

BANDED ALTERNATING #bbrbandalternating

A4 5 45 seconds
CURTSY LUNGES curtsylunges

BANDED LAYING
A5 5 45 seconds E/L #bbrbandlayinglateralraises
LATERAL RAISES

W O R KO U T T E N - T H E M O N E Y M A K E R W O R KO U T !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 5 3

Placement of booty band: just above knees

Intervals: 45 seconds, 10 seconds transition time to move between exercises
Rounds: 3 rounds Rest: 60 seconds rest after each round

REPS/
SET SETS EXERCISE H A S H TAG
TIME
BANDED STATIONARY
A1 3 45 seconds #bbrbandstationaryshuffles
SHUFFLES

A2 3 45 seconds HALF BURPEES #bbrhalfburpees

A3 3 45 seconds BANDED SQUAT KICKS #bbrbandsquatkicks

A4 3 45 seconds BANDED SQUAT PULSES #bbrbandsquatpulses

A5 3 45 seconds SURRENDERS #bbrsurrenders

A6 3 45 seconds BANDED POP SQUATS #bbrpopsquats

 W O R KO U T E L E V E N - L E G S E L E V E N !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 5 4

Placement of booty band: just above knees

Intervals: 50 seconds, 10 seconds transition time to move between exercises

Rounds: 2 rounds Rest: 60 seconds rest after each round

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 2 50 Seconds BANDED POP SQUATS #bbrbandpopsquats

A2 2 50 Seconds BANDED JUMPS SQUATS #bbrbandjumpsquats

BANDED FORWARD CRAB

A3 2 50 Seconds #bbrbandfowardcrabwalks
WALKS

A4 2 50 Seconds BANDED WALKING LUNGES #bbrbandwalkinglunges

W O R KO U T T W E L V E - B U I L D T H AT S H E L F !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 5 5

Placement of booty band: just above knees

Intervals: 40 seconds full rep, 20 seconds pulse on, 10 seconds transition time to move between exercises
Rounds: 3 rounds each leg Rest: 60 seconds rest after each round
Additional notes: Complete all movements on one leg, then alternate

REPS/
SET SETS EXERCISE H A S H TAG
TIME
40 seconds/
A1 3 BANDED SQUATS #bbrbandsquats
20 seconds pulse

40 seconds/
A2 3 BANDED SQUAT PULSES #bbrbandsquatpulses
20 seconds pulse

40 seconds/
A3 3 BANDED FROG KICKS PULSES #bbrbandfrogkicks
20 seconds pulse

40 seconds/
A4 3 BANDED FROG PUMP PULSES #bbrbandfrogpumppulses
20 seconds pulse

40 seconds/
A5 3 BANDED KICK BACKS #bbrbandkickbacks
20 seconds pulse

40 seconds/
A6 3 BANDED KICK BACK PULSES #bbrbandkickbacks
20 seconds pulse

40 seconds/ BANDED STANDING

A7 3 #bbrbandstadninglateralkicks
20 seconds pulse LATERAL KICKS

40 seconds/ BANDED STANDING LATERAL

A8 3 #bbrbandstadninglateralkicks
20 seconds pulse KICK PULSES
 W O R KO U T T H I R T E E N - K E E N B E A N W O R KO U T !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 5 6

Placement of booty band: just above knees

Intervals: 40 seconds, 10 seconds transition time to move between exercises

Rounds: 4 rounds Rest: 60 seconds rest after each round
Additional notes: For ‘sprints’ you can use a piece of cardio equipment or take your sprint outside

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 4 40 seconds SPRINT -

A2 4 40 seconds BANDED LOW SIDE STEPS #bbrbandlowsidesteps

A3 4 40 seconds SPRINT -

A4 4 40 seconds BANDED JUMP SQUATS #bbrbandjumpsquats

A5 4 40 seconds SPRINT -

A6 4 40 seconds BANDED SURRENDERS #bbrsurrenders

A7 4 40 seconds SPRINT -

A8 4 40 seconds BANDED FROG KICKS #bbrbandfrogkicks

W O R KO U T F O U R T E E N - T H E B OOT Y R O U T I N E !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 5 7

Placement of booty band: just above knees

Intervals: 40 seconds full rep, 40 seconds pulse on, 20 seconds transition time to move between exercises
Rounds: 3 rounds each leg Rest: 60 seconds rest after each round
Additional notes: Complete all movements on one leg, then alternate

REPS/
SET SETS EXERCISE H A S H TAG
TIME
40 seconds/ BANDED LAYING LATERAL
A1 3 #bbrbandlayinglateralraises
40 seconds pulse RAISES

40 seconds/ BANDED LAYING LATERAL

A2 3 #bbrbandlayinglateralraises
40 seconds pulse RAISE PULSES

40 seconds/ BANDED SEATED

A3 3 #bbrbandseatedabductors
40 seconds pulse ABDUCTORS

40 seconds/ BANDED SINGLE LEG GLUTE

A4 3 E/L #bbrbandglutebridges
40 seconds pulse RAISES

40 seconds/
A5 3 BANDED HIP THRUSTS #bbrbandhipthrusts
40 seconds pulse

40 seconds/
A6 4 BANDED SURRENDERS #bbrsurrenders
40 seconds pulse

40 seconds/
A7 4 SPRINT -
40 seconds pulse

40 seconds/
A8 4 BANDED FROG KICKS #bbrbandfrogkicks
40 seconds pulse
 W O R KO U T F I F T E E N - T H E P E R F E C T P E AC H W O R KO U T !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 6 0

Placement of booty band: just above knees

Intervals: 2 minutes, 10 seconds transition time to move between exercises

Rounds: 4 rounds Rest: 60 seconds rest after each round
Additional notes: Minimal to No Rest during 3 minutes rounds

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 4 2 minutes BANDED FROG JUMPS #bbrbandfrogjumps

A2 4 2 minutes BANDED FROG PUMPS #bbrbandfrogpumps

A3 4 2 minutes BANDED FROG PUMP PULSES #bbrbandfrogpumppulses

A4 4 2 minutes BANDED FROG KICKS #bbrbandfrogkicks

W O R KO U T S I X T E E N - B OOT Y Q U E E N W O R KO U T !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 6 2

Placement of booty band: just above knees

Intervals: 20 seconds, 10 seconds transition time to move between exercises

Rounds: 4 rounds Rest: 60 seconds rest after each round

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 4 20 seconds BANDED STEP OUTS #bbrbandstepouts

A2 4 20 seconds BANDED SQUATS #bbrbandsquats

BANDED SUMO
A3 4 20 seconds #bbrbandsumosquatpulses
SQUAT PULSES

B1 4 20 seconds BANDED ABDUCTORS #bbrbandabductors

B2 4 20 seconds E/L BANDED KICK BACKS #bbrbandkickbacks

B3 4 20 seconds BANDED DONKEY KICKS #bbrbanddonkeykicks

C1 4 20 seconds BANDED POP SQUATS #bbrbandpopsquats

 W O R KO U T S E V E N T E E N - T H E B A DO N K A DO N K W O R KO U T !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 6 3

Placement of booty band: just above knees

Intervals: 40 seconds, 10 seconds transition time to move between exercises

Rounds: 7 rounds Rest: 60 seconds rest after each round

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 7 40 seconds BANDED FROG JUMPS

A2 7 40 seconds BANDED CRAB WALKS #bbrbandcrabwalks

BANDED STATIONARY
A3 7 40 seconds #bbrbandstationaryshuffles
SHUFFLES

A4 7 40 seconds BANDED STEP OUTS #bbrbandstepouts

BANDED SQUAT PULSES

A5 7 40 seconds #bbrbandsumosquatpulses
(SUMO)

A6 7 40 seconds BANDED WALKING LUNGES #bbrbandwalkinglunges

A7 7 40 seconds BANDED CURTSY LUNGES #bbrbandcurtsylunges

W O R KO U T E I G H T E E N - T I G H T E N YO U R R U M P !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 6 4

Placement of booty band: just above knees

Intervals: 30 seconds, 10 seconds transition time to move between exercises

Rounds: 4 rounds Rest: 60 seconds rest after each round

REPS/
SET SETS EXERCISE H A S H TAG
TIME
BANDED CIRCLE JUMP
A1 4 30 seconds #bbrbandcirclejumpsquats
SQUATS

A2 4 30 seconds BANDED BEAR JACKS #bbrbandbearjacks

B1 4 30 seconds BANDED DEEP SQUATS #bbrbanddeepsquats

BANDED ELEVATED
B2 4 30 seconds #bbrbandelevatedglutebridges
GLUTE BRIDGES

C1 4 30 seconds BANDED JUMPING JACKS #bbrbandjumpingjacks

C2 4 30 seconds BANDED SQUAT HOLD #bbrbandsquathold

A7 7 40 seconds BANDED CURTSY LUNGES #bbrbandcurtsylunges

 W O R KO U T N I N E T E E N - R O U N D YO U R R E A R E N D !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 6 5

Placement of booty band: just above knees

Intervals: 45 seconds, 10 seconds transition time to move between exercises
Rounds: 5 rounds Rest: 60 seconds rest after each round

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 5 45 seconds BANDED CRAB WALKS #bbrbandcrabwalks

BANDED FORWARD CRAB

A2 5 45 seconds #bbrbandfowardcrabwalks
WALKS

BANDED STATIONARY
A3 5 45 seconds #bbrbandstationaryshuffles
SHUFFLES

A4 5 45 seconds BANDED THRUST FLYES #bbrbandthrustflyes

W O R KO U T T W E N T Y - G A I N S - A R E - P L E N T Y !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 6 6

Placement of booty band: just above knees

Intervals: 45 seconds, 10 seconds transition time to move between exercises
Rounds: 9 rounds Rest: 60 seconds rest after each round

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 9 45 seconds BANDED JUMP SQUATS #bbrbandjumpsquats

A2 9 45 seconds BANDED SQUAT PULSES #bbrbandsquatpulses

A3 9 45 seconds BANDED SQUATS #bbrbandsquats

W O R KO U T T W E N T Y - O N E - T H E F I N A L B OOT Y B U I L D E R !
V I M E O E X E R C I S E D E M O N S T R AT I O N S : H T T P S : / / V I M E O . C O M / A L B U M / 5 0 5 5 8 6 7

Placement of booty band: just above knees

Intervals: 40 seconds, 10 seconds transition time to move between exercises

Rounds: 4 rounds Rest: 60 seconds rest after each round
Additional notes: Complete all movements on one leg, then alternate

REPS/
SET SETS EXERCISE H A S H TAG
TIME
A1 4 40 seconds BANDED ABDUCTORS #bbrbandabductors

BANDED ALTERNATING #bbrbandalternating

A2 4 40 seconds
CURTSY LUNGES curtsylunges

BANDED CIRCLE JUMP

A3 4 40 seconds #bbrbandcirclejumpsquats
SQUATS

A4 4 40 seconds BANDED DEEP SQUATS #bbrbanddeepsquats

 I told you, booty band works are no joke!
I incorporate these exercises into most of my
lower-body workouts, simply because I love how
much I feel the burn. I hope you love them as
much as I do!

This brings us to the end of this eBook, but I

would love to continue following your fitness
journey, so be sure to tag me on your socials so
that I can stay up-to-date.

IG: @racheljdillon / @bodiesbyrachel

Snapchat: bodiesbyrachel

GOOD LUCK GORGEOUS!

Love Ray x