Small resistance band, BIG burn.

By By Mike Donavanik
May 17, 2017

Resistance bands may feel a little retro, but they're a workout staple for good reason. The mini versions-affectionately known as 'booty bands'-have become a cult favorite tool to ignite a serious burn in (you guessed it) your booty.

Every move in this workout can be done with or without booty bands, so don't worry if you don't have one. But by adding that resistance band, you'll fatigue your muscles much faster, really target your inner thighs, and lift and round your butt by working the gluteus maximus to the max. (BTW, you can find some great bands on Amazon for around $10.) The best part of this workout; it only takes 10 minutes.

How it works: complete each of the moves in the video above. If you want more of a sweat, repeat this workout one or two more times for a 20- to 30-minute insane lower body blast. If you want to add some upper body work into the mix, combine this workout with this total-body strength workout.

For this workout, here's what you can expect. Watch the video above, and get ready to move.

  1. Sumo Drop Squat
  2. Side Lunge + Pulse Kick
  3. Side Squat + Diagonal Kickback
  4. Booty Burning Speed Skater
  5. Crab Walk
  6. Hydrant
  7. Booty Plank Jacks

Don't forget to subscribe to Mike's YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, and his website. And if you need some awesome music to energize your workouts, check out his workout music podcast available on iTunes.

Comments (8)

August 25, 2019
Great workout but the subtitlles are HILARIOUS!!!!! It was a great distraction from the booty burn I was feeling!!!!!
January 13, 2019
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December 18, 2018
The fat that is stored in your buttocks and thighs is particularly stubborn due to estrogen. Did you know that the female lower body has 9 times more Alpha (fat storing) than Beta (fat-burning) receptors? So, every time a Beta receptor tries to release fat, it has to fight 9 Alpha receptors that try to store fat back in. That's why it's so difficult to sculpt the lower body. I really struggled with my pear-shaped body, until i found a way to reduce estrogen dominance. Read my story here ==>
December 10, 2018
Get A Rounder, Firmer, Stronger BUTT:
November 2, 2018
hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here ->
October 27, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? you can burn 1.2lbs daily and It only takes 13-seconds! watch this video :
August 11, 2018
A very useful Workout Program for Women is
July 12, 2017
Wow, great article/video... Also Check out Booty Bands =