The last couple of workouts I’ve posted have all been about the upper body: triceps, back, shoulders. So this week I thought “hey let’s not forget the lower body!” so let’s do a resistance tubing workout to grow the glutes and tone the thighs! So here is a workout all about the butt & thighs, I know, just what you needed right? You’re welcome!
For other resistance tubing workouts look at my arm and shoulder circuit, and the back and shoulder workout. They’d compliment this workout nicely on alternating days. For this workout you’ll need a resistance tubing set, I conveniently have a post all about resistance tubing 101, and a jump rope. Jump rope is optional you can alternatively just jog on the spot or do jumping jacks etc. Each exercise is done for 12 reps, then repeated on the other side before doing a minute of jump rope (or other cardio) and then repeating for 3 sets before moving to the next exercise. As always ensure you have a good cardio warm up beforehand.
After the warm up anchor your resistance tubing to the wall/door/fence and let’s get this butt & thigh workout started! Wrap the ankle straps around the ankles (duh) and then attach a tubing to both of the ankle straps connecting through the door anchor. For the Push Through, step away from the anchor point sideways. Lift the leg closest to the anchor away from the floor and keeping the supporting leg soft push that lifted leg away from the anchor point. Return with control. Repeat 12 times, repeat on the other side, then do 1 minute of jump rope. Repeat for 3 sets.
For the Donkey Kick, stand facing the anchor point and hinge at the hips with the hands on the
fence wall. Lift one leg and bend the knee toward the wall. Using control kick the leg out behind you keeping the abs braced, Feel the squeeze through the glutes. Return with control. Repeat 12 times, repeat on the other side, then do 1 minute of jump rope. Repeat for 3 sets.
The Side Leg Lift is similar to the push through except the outside leg lifts, then lifts out away from the anchor point. Ensure that you remain standing tall and try not to lean over as the leg lifts. Return with control. Repeat 12 times, repeat on the other side, then do 1 minute of jump rope. Repeat for 3 sets.
Honestly didn’t know what else to call this but a Step’n’Squat because you step and squat. Standing with the feet side on to the anchor point just take a big step away from the anchor then sit into a squat. Simple. Be careful when you stand up because that tubing will want to pull your leg back in fast! Control it! Repeat 12 times, repeat on the other side, then do 1 minute of jump rope. Repeat for 3 sets.
The Rear Reach is similar to the Donkey Kick but you’re on all fours. This means you can usually go a little heavier on the resistance as you have more stability. Face the anchor on all fours and bring one knee towards the chest, then kick it back out behind you at hip height. No need to bring it any higher, especially if you can’t keep the core braced tight. Return with control. Repeat 12 times, repeat on the other side, then do 1 minute of jump rope. Repeat for 3 sets.
I hope you enjoy the workout and get some use from it. Please do me a HUGE favor and pin the main image, share, tweet, and generally spread the health and fitness message!
If you have any workout idea’s I’d love to hear them in the comments!