Band Burner 🔥 22 Min Intermediate Glutes + Core Workout
Автор: Cassora FIT
Загружено: 2026-01-07
Просмотров: 144
22-minute intermediate glutes + core workout using resistance bands only.
This workout focuses on glute activation, core strength, and controlled burn — no equipment beyond bands, and no repeat exercises.
Perfect if you’re looking to build strength, tone your glutes, and fire up your core in under half an hour.
🔥 What to expect:
• Glute-focused lower body work
• Core engagement throughout
• 45s work / 15s rest
• No weights, band-only
• Intermediate level
Workout Structure
Warm-Up (40s each)
• Standing Alternative Toe Taps
• Jumping Jacks
Main Workout – 45s work / 15s rest
Single-leg glute bridge hold + leg lift (L)
Single-leg glute bridge hold + leg lift (R)
Side step + back step (L)
Side step + back step (R)
Plank glute kickbacks (L)
Plank glute kickbacks (R)
Fire hydrant (L)
Fire hydrant (R)
Plank alternating knee taps
Bicycle crunches
Inner side leg lift (L)
Inner side leg lift (R)
Reverse plank alternating knee tucks
Bear plank pulses
Single toe taps + arm raises
Crunch into toe taps (L)
Crunch into toe taps (R)
Cool Down (40s each)
• Figure 4 (L)
• Figure 4 (R)
• Side stretch (L)
• Side stretch (R)
• Child’s pose
💬 Let me know how you found it in the comments
👍 Like & subscribe if you want more banded workouts like this
#GlutesWorkout #CoreWorkout #ResistanceBandWorkout #AtHomeWorkout #LowerBodyBurn #NoWeightsWorkout
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