A 10-Minute Resistance Band Booty Workout

 by Rachel Grice

Getting bored with your regular glute workout? Try this resistance band booty workout with Jordan Shalhoub for maximum butt-sculpting benefits.

If you're short on time, space and equipment but still want to get a great booty workout, we have just the workout for you. This video workout we've created with CrossFit athlete and fitness influencer, Jordan Shalhoub, will strengthen your glutes, which means a you'll end up with a lifted and toned derriere.

So follow along with the video below or print out the workout so you can fit in your daily sweat session anytime, anywhere — even without an internet connection. The entire thing only takes 10 minutes to complete. You'll warm up for one minute, push yourself in the main workout for eight minutes, and then finish up with a one-minute cool down.

Of course, you're more than welcome to repeat the entire circuit as many times as it takes to get your heart pounding and your muscles burning (two to three times through is ideal if you're using this as a standalone workout). But if you're just starting out or getting back into fitness, once through is definitely enough to effect some serious results. After all, something is better than nothing.

So give the workout a run through and let us know what you think in our LIVESTRONG.COM Challenge Facebook group. And you can connect with Jordan on Instagram: @jordLS.


  • 10 jumping jacks
  • 10 burpees

For jumping jacks, start with your feet together, hands at your side. Jump your feet out to the side as you bring your arms overhead. Jump back to start. You can step out if jumping hurts your knees.

To do burpees, start standing. Lower your hands to the ground, and then jump or step back into a high plank. Do a single push-up, lowering your chest to the ground (lowering to your knees if you need to), and then pressing back up. Step or jump your feet back to your hands, and then jump up into the air, landing with knees slightly bent and ready for the next rep.

Main Workout

This workout is an eight-minute Tabata. You'll work for 20 seconds and rest for 10 seconds, alternating through the following four different exercises.

  • 20 seconds of lateral squat steps
  • 10 seconds of rest
  • 20 seconds of glute bridges
  • 10 seconds of rest
  • 20 seconds of glute kick backs
  • 10 seconds of rest
  • 20 seconds of squats
  • 10 seconds of rest
  • Repeat for 8 minutes

For lateral squat steps, start standing with the resistance band a couple inches above your knees. Drop into a quarter squat and take a small step to the right, pushing out onto the band. Then left. Then right.

For glute bridges. keeping the band where it is above your knees and lie down on your back with your knees bent. Lift your hips in the air, squeezing your glutes and pushing out on the band.

For glute kick backs, remove the band and turn over onto your hands and knees. If your band is stretchy enough, place one end under your left foot and hook the other end over your right foot. Now keeping the 90-degree angle in your knee, raise your right foot toward the ceiling. Next time this exercise comes around, we'll do the other leg.

For the final interval, you'll be doing squats. Placing the band back above your knees, perform a normal squat, pushing out toward the band.

Cool Down

  • Pigeon pose
  • Seated straddle

Start in Pigeon pose from all fours, and then bring your right knee up toward your hands. Extend your left leg out behind you. Your right foot can either be beside your left hip or extended out so that your shin is parallel to your hands.

And for seated straddle, sit down and spread your legs out to the sides so that they're in a V shape. Reach forward in between your legs as far as you can and hold.

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