This 10-minute workout targets your glutes, thighs, and arms in the best way possible! We’re incredibly busy these days, and trying to workout feels like an impossible task. We here at Amodrn spoke to master trainers at BANDIER, Danielle Coleman and Holly Hendricks, who created this quick and effective workout that works your entire body. If upping your fitness game is a focus for your 2020, BANDIER’s Studio B expert trainers are here to set you up for success with tips for easing back into the fitness grind and the tools you’ll need to stay focused, motivated, and most of all, excited about the new year.
Equipment Needed: Medium resistance loop band, a mat, and a set of lightweights. This workout can also be done with just your bodyweight. Also, these exercises are safe to do while expecting, as Holly photographed here is! However, for the glute bridging element lying down on your back, make sure to prop yourself up to elevate the heart and head so you’re not lying flat on your back
How To: Complete each exercise for a minute before moving onto the next one, completing as many reps as possible (AMRAP). You can do one round if you’re crunched for time, or up to three rounds for a thirty-minute workout that’ll be sure to leave your glutes, thighs, and also your arms feeling the burn!
This 10-Minute Workout Targets Your Glutes, Thighs, And Arms
1) Glute Bridge, Followed By Tricep Kick-out With Resistance Band Around Wrists
- How To: Start lying flat on your back with your feet slightly wider than the hips with your shoelaces pointing forward and parallel. Press into your feet as you lift your hips up and squeeze the back of your glutes at the top. Engage the abs on the way down coming to a hover over the mat with the hips. Then, with your arms extended straight up to the ceiling with a slight external rotation, press the arms away from one another creating tension in the band, engaging the triceps, then bring the arms back to neutral. Repeat the glute bridge portion, then the arms.
- Advancement: Combo the two moves together, pressing the arms out as you drive the hips up, and then release the arms while you lower your hips.
- Tips: Focus on keeping your core engaged, squeezing your glutes at the top of your bridge, and squeezing the shoulder blades together and keeping them down on the mat so your shoulders aren’t rounding forward into your chest.
2) Side-Lying Leg Lift/Side Plank Combo
- How To: Place the resistance loop around both of your legs about two inches above your knees across your thighs. Start on your left side with your legs completely extended and stacked on one another and have your upper body supported by your left forearm with your left shoulder tracking directly over your left elbow. Flexing both feet, lift your right leg up with your knee pointing forward creating tension in the band, lower the leg completely and return to where you started. Then, lift your left hip upwards by pressing down into your left forearm engaging your left oblique in a side plank and then return your hips to the mat. Repeat the leg lift and then the side plank hip lift.
- Modification Options: Exercise can be done without the resistance band. If the full side plank option is too much, feel free to bend the knees making the lever of the legs shorter to create a more solid base to lift from.
3) Full Plank With Long Leg Matches
- How To: Keeping the resistance band slightly above your knees and across your thighs, come to a full plank position with your fingertips pointing forward and your palms tracking right beneath your shoulders. Pick a leg, keeping it long, float the leg above the mat pointing the toe and press the leg into the resistance of your band feeling your hamstring, replace the leg, and then repeat on the other side.
- Tips And Modifications: It’s important to keep the abdominals engaged and to squeeze your glutes so the low back is protected and does not arch. If the full plank is too much for your upper body you can come down to all fours and alternate your leg lifts from there. For wrists and shoulder sensitivities both options can be done on the forearms.
4) Side-Lying Leg Lift/Side Plank Combo Side Two
- How To: Keeping the resistance loop around both of your legs about two inches above your knees across your thighs. Start on your right side with your legs completely extended and stacked on one another and have your upper body supported by your right forearm with your right shoulder tracking directly over your right elbow. Flexing both feet, lift your left leg up with your knee pointing forward creating tension in the band, lower the leg completely and return to where you started. Then, lift your right hip upwards by pressing down into your right forearm engaging your right oblique in a side plank and then return your hips to the mat. Repeat the leg lift and then the side plank hip lift.
- Modification Options: Exercise can be done without the resistance band. If the full side plank option is too much, feel free to bend the knees making the lever of the legs shorter to create a more solid base to lift from.
5) Tricep Dip Into Full Glute Bridge With Extended Arms
- How To: Maintaining the band above the knees and across your thighs start sitting, with your feet slightly wider than your hips parallel, extended in front of the body with a slight bend in your knees. Place both palms beneath your shoulders with your fingertips pointing forward. Roll your shoulders down into your back, chest open, and also hover your hips above the floor with a soft bend in your elbows engaging your triceps. Bend your elbows deeper then straighten arms completing your tricep dip. Then press your hips up into full extension as you squeeze your glutes at the top of your bridge, engage your core as you lower your hips back to a hover. Repeat the tricep dip portion, into the glute bridge.
- Tips: Make sure to keep the chest open and the shoulders down and away from your ears. Engage your core when lifting the hips and squeeze your glutes at the peak of your bridge extension.
6) Reverse Lunge With Straight Arm Triceps Press Back Using Light Weights (2 – 4 lbs) Side 1
- How To: Start standing with feet parallel hips-width, one lightweight in each hand- palms of the hands should be facing back. Keeping your shoulders down and chest lifted, step your right foot back bending your knee to a 90-degree angle and keeping the heel high, simultaneously, pressing the arms straight back engaging the triceps. Step into the front wheel to pull your right foot back next to the left, bringing your arms back to neutral. Repeat.
- Advancement: Try alternating with a reverse lunge, stepping right foot back first followed by left. You can also stay unilateral (on one side) and add a four-count pulse with arms and legs while in the lunge to create a deeper quad and triceps burn.
- Tips And Modifications: Make sure to keep your abdominals engaged and your posture upright. You can omit the weights and take one hand to a wall or sturdy support if the balance becomes too much of a challenge. Move slowly and methodically at first so you can find your perfect lunge position each time working your way into a more rhythmic tempo as you find your footing.
7) Lunge On An Incline With Triceps Kickbacks Using Light Weights Side 1
- How To: Start with feet parallel hips-width, one lightweight in each hand – palms of the hands should be facing in. Step your right foot back bending your knee to a 90-degree angle and keeping your heel high, finding your static lunge. Incline your chest forward, hinging from the hips about 45 degrees, making sure to engage your abs and squeeze your shoulder blades together. Bending your arms, pull your elbows up behind you and hold still. From here, extend your arms straight back as you bend your right knee down toward the floor. Lift your right knee up a few inches as your arms bend, making sure to keep your elbows high. Repeat, keeping the tempo even.
- Advancement: While in the inclined lunge, as you extend your arms long behind you, try tapping your back foot in next to your front foot and then stepping back to your lunge as your elbows bend. For more of a quad burn, add a pulse each time the back footsteps in and back.
- Tips: Keep your shoulders from rounding forward in the incline by squeezing your shoulder blades together and engaging your abs. Try looking down to the floor a few feet in front of your front foot to keep the head and neck in alignment. The front knee should remain over the front ankle the entire time keeping most of the movement in the back leg.
8) Wide Squat Stance With “Scarecrow” Triceps Using Light Weights
- How To: Start standing with feet slightly wider than hips, toes slightly turned out to the sides (on a clock, think 1 pm and 11 pm), holding one lightweight in each hand. Bend your knees and sit hips back as if you were sitting in a chair keeping your hips at 90 degrees or higher, letting your upper body incline to about 45 degrees, keeping your head in line with your spine. Press weight into your heels but activate your entire foot to stay grounded. Lift your arms out to the side, slightly below the shoulders with palms facing back. Bend your elbows to 90 degrees. Starting with one side at a time, extend the arm fully engaging your triceps a keeping your shoulders down. Bend elbow back to 90 and repeat. Can be down one arm at a time (unilaterally), alternating the arms, or both arms simultaneously (bilaterally).
- Advancement: As your arms extend to the sides, add a pulse in your hips challenging your quads as well as your balance.
- Tips: While in the squat, also keep your shoulder blades squeezing together and your neck long, shoulders away from your ears. Engage your abs by pulling your navel to the spine. Keep your head in line with your spine and your tailbone reaching long behind you towards the floor, do not tuck your hips under. Keep your knees behind your toes and if need be, hips can always stay higher up.
9) On An Incline With Triceps Kickbacks Using Light Weights Side 2
- How To: Start with feet parallel hips-width, one lightweight in each hand – palms of the hands should be facing in. Step your left foot back bending your knee to a 90-degree angle and also keeping your heel high, finding your static lunge. Incline your chest forward, hinging from the hips about 45 degrees, making sure to engage your abs and squeeze your shoulder blades together. Also, while bending your arms, pull your elbows up behind you and hold still. From here, extend your arms straight back as you bend your right knee down toward the floor. Lift your left knee up a few inches as your arms bend, making sure to keep your elbows high. Repeat, keeping the tempo even.
- Advancement: While in the inclined lunge, as you extend your arms long behind you, try tapping your back foot in next to your front foot and then stepping back to your lunge as your elbows bend. For more of a quad burn, add a pulse each time the back-foot steps in and back.
- Tips: Keep your shoulders from rounding forward in the incline by squeezing your shoulder blades together and engaging your abs. Try looking down to the floor a few feet in front of your front foot to keep the head and neck in alignment. The front knee should remain over the front ankle the entire time keeping most of the movement in the back leg.
10) Reversing Lunge With Straight Arm Triceps Press Backs Using Light Weights Side 2
- How To: Start standing with feet parallel hips-width, also one lightweight in each hand, palms of the hands should be facing back. Keeping your shoulders down and chest lifted, step your left foot back bending your knee to a 90-degree angle and keeping the heel high, simultaneously, pressing the arms straight back engaging the triceps. Step into the front wheel to pull your left foot back next to the right, bringing your arms back to neutral. Repeat.
- Advancement: Try alternating with the reverse lunge, stepping foot back first followed by left. You can also stay unilateral (on one side) and add a four-count pulse with arms and legs while in the lunge to create a deeper quad and triceps burn.
- Tips And Modifications: Make sure to keep your abdominals engaged and your posture upright. You can omit the weights and take one hand to a wall or sturdy support if the balance becomes too much of a challenge. Move slowly and methodically at first so you can find your perfect lunge position each time working your way into a more rhythmic tempo as you find your footing.
While you’re here, check out this workout this 20-Minute HIIT Workout that targets every muscle group.
