Sick of squats? We've got you. Rachel Piskin, cofounder of ChaiseFitness in New York [1], wants to help you "get a sculpted, lifted, strong booty in seven minutes!" She created this workout just for POPSUGAR, using nothing but a resistance band to create a strong, toned, sculpted, powerful body. "Perform each of these four exercises in a circuit and repeat until you hit seven minutes," she said. "You will break a sweat!"
The addition of the resistance band "is a great way to add upper body to the workout," she said, but "all of these moves can be done without the band if needed."
Single-Leg Plank Passé
- Place your hands on the floor and your left foot against the wall for support.
- Bend your right leg into passé position (toes touching right knee).
- Engage your glutes and rotate the right knee in and out.
- Continue for 30 seconds on the right side, then switch sides and complete another 30 seconds.
Pivot Lunge
- Hold on to the band with tight tension in the center at chest height.
- Come into a lunge position.
- Holding a lunge, pivot your back foot and rotate to a turned out plié, pulling on band. Rotate to second lunge on the opposite leg.
- Continue your rotational lunges and pliés for 30 seconds.
- Tip: Move slowly and with control; hold each position for a count of two to ensure proper form and glute activation.
Lunge Extension
- Hold on to the band with tight tension in the center at chest height.
- Come into a lunge and hold.
- Stretch your back leg and press your heel to floor while pulling the band apart.
- Release the band and back leg back to your starting lunge position.
- Continue this for 30 seconds, then switch sides and complete another 30 seconds.
- Tip: Think of keeping your front leg as still as possible by engaging your front glute and pressing down in the heel. As you extend back leg, squeeze your glute to activate the muscle.
Lunge Jump Switch
- Hold on to the band with tight tension in the center at chest height.
- Come into a lunge position.
- Holding a lunge, push off the floor; jump up and switch legs, landing in a lunge.
- Keep alternating jump lunges, maintaining tension in the band with your arms extended forward.
- Continue for 30 seconds.