Bootybuilding Workouts


How to set up your booty bands

 

Step 1: Wrap a black neoprene strap around your thigh. Position it approximately 5cm above the knee - not too high, not too low.

Step 2: Ensure the AURA EVE label faces the front.

Step 3: Check that the silver rings are sitting on the outside of your thigh.

Step 4: Check the neoprene band is sitting comfortably on your thigh and is not too tight or loose. Adjust if necessary.

Step 5: Repeat steps above for your other leg. Ensure both neoprene straps are parallel to each other and sitting at the same height on your thighs.

Step 6: There are 2 x different lengths of resistance bands per set – one slightly shorter and one slightly longer. Begin with the longer resistance band.

Step 7: Clip in the longer resistance band on the top (forward) silver loops so it sits across your thighs.

Step 8: Clip in the shorter resistance band on the back (behind) loops so it sits across your hamstrings. 

Step 9: Check the resistance bands are secure and won't unclip during your workout.

Step 10: Start BOOTYBUILDING!

 

 

Bootybuilding Workouts

 

 Straight Leg Kickback

  1. Set up your booty bands on your thighs.
  2. Begin on your hands and knees. Hands shoulder width apart and knees at right angles.
  3. Extend your right leg backwards, straight with toes pointed.
  4. Slowly lift your right leg upwards to a parallel position. Focus on using your glutes to lift your leg.
  5. TIP: Small pulses at the top of the movement are great to get an extra booty burn!
  6. Bring your leg down to return to starting position.
  7. Repeat movement for desired number of reps.
  8. Repeat exercise with your left leg.

 

Donkey Kickback

  1. Set up your booty bands on your thighs.
  2. Begin on your hands and knees. Hands shoulder width apart and knees at right angles.
  3. Keeping a 90 degree bend in your knees, slowly lift your right leg upward.
  4. Keep your core engaged and hold the contraction at the top of the movement.
  5. TIP: Focus on squeezing your glutes. Small pulses are great for an extra booty burn!
  6. Bring your leg down to return to starting position.
  7. Repeat movement for desired number of reps.
  8. Repeat exercise with your left leg.

 

Fire Hydrant

  1. Set up your booty bands on your thighs.
  2. Begin on your hands and knees. Hands shoulder width apart and knees at 90 degrees.
  3. Slowly lift your right leg outwards, keeping your knee bent. Similar motion to when a dog lifts their leg to pee - not very glamorous, but gives a great booty burn!
  4. TIP: Focus on the glute squeeze to raise your leg. Add a small pulse at the top of the movement for an extra burn!
  5. Bring your leg down to return to starting position.
  6. Repeat movement for desired number of reps.
  7. Repeat exercise with your left leg.

 

 Lying Side Leg Raise

  1. Set up your booty bands on your thighs.
  2. Begin lying on your left side, legs together.
  3. Raise your right leg upwards, focusing on squeezing your glutes.
  4. TIP: Incorporate pulses at the top of the movement for an intense burn!
  5. Bring your leg down to return to starting position.
  6. Repeat movement for desired number of reps.
  7. Repeat exercise with your left leg.

 

Clamshell

  1. Set up your booty bands on your thighs.
  2. Begin lying on your left side, legs together.
  3. Bend your knees and bring your heels towards your glutes.
  4. Raise your right knee upwards, focusing on squeezing your glutes. Your bent legs should imitate the motion of a clamshell opening and closing.
  5. TIP: Pulse at the top of the movement for an extra booty burn!
  6. Bring your right knee down to return to starting position.
  7. Repeat movement for desired number of reps.
  8. Repeat exercise with your left leg.

 

Glute Bridge

  1. Set up your booty bands on your thighs.
  2. Begin lying with your feet flat on the ground and knees bent. Back straight and core engaged.
  3. Begin the movement by driving through your heels. Extend upwards your hips, focusing on using your glutes to lift your hips.
  4. TIP: Add a dumbbell or kettle bell on your hips for extra resistance.
  5. Lower your hips to return to starting position.  
  6. Repeat for desired number of reps.

 

Lunge

  1. Set up your booty bands on your thighs.
  2. Begin standing with your legs together.
  3. Step your right leg forward.
  4. Lunge downwards, keeping your feet in the same stance. Pause at the bottom of the lunge before pushing through your heels to return to your starting position.
  5. TIP: Small pulses at the bottom are great for an extra booty burn!
  6. Repeat movement for desired number of reps.
  7. Repeat exercise with your left leg in front.

 

Side Leg Raise

  1. Attach a neoprene booty strap to your right ankle.
  2. Attach the booty loop to an anchor point or stationary object.
  3. Clip the neoprene strap to the booty loop.
  4. Begin standing side on to the anchor point.
  5. Take your right leg a step outwards.
  6. Lift your right leg outwards and focus on squeezing your glutes to lift it. Use a wall or other equipment if you need more stability for balance.
  7. Lower your right leg to return to starting position.
  8. Repeat movement for desired number of reps.
  9. Repeat exercise with your left leg.

 

Standing Kickback

  1. Set up your booty bands on your thighs.
  2. Begin standing, legs shoulder width apart.
  3. Take your right leg a step behind you.
  4. Squeeze your glutes to lift your right leg. Use a wall or other piece of equipment if you need more stability for balance.
  5. TIP: Small pulses work great for an extra booty pump!
  6. Lower your right leg to return to starting position.
  7. Repeat movement for desired number of reps.
  8. Repeat exercise with your left leg.

 

Squat

  1. Set up your booty bands on your thighs.
  2. Begin standing, legs shoulder width apart.
  3. Slowly squat down, keeping your knees over toes. Keep your back straight and core engaged. The booty bands will create resistance for your glutes as you squat.
  4. TIP: Stand with your legs wider (sumo squat style) for a more advanced booty burn!
  5. Push upwards through your heels to return to starting position.
  6. Repeat movement for desired number of reps.

 

Monster Walk

  1. Set up your booty bands on your thighs.
  2. Begin standing with feet wider than shoulder width apart and toes slightly turned out.
  3. Bend your knees and push your hips back to squat. Ensure your back is straight. Keep tension in the booty bands.
  4. Keeping in a low, squatted position, take steps forward alternating your right and left foot. Step slowly keeping feet a minimum shoulder width apart to maintain booty band resistance.
  5. TIP: The wider you step, the greater the booty burn!
  6. Repeat movement for desired number of reps. Mix it up and walk backwards!

 

Squat Thrust

  1. Place a booty loop horizontally on the ground.
  2. Stand over the top of the booty loop, with your feet shoulder width apart.
  3. Grab the loop and ensure it is securely positioned under the arches of your feet.
  4. Lift and hold the booty loop at shoulder height.
  5. Bend your knees and push your hips back to squat. Ensure your back is straight and core is engaged.
  6. Once you have squatted parallel to the floor push upwards through
your heels to return to starting position. Keep tension in the booty loop by keeping it at shoulder height.
  7.  Repeat movement for desired number of reps.

 

Romainian Deadlift

  1. Set up your booty bands on your thighs.
  2. Fold a booty loop in half and place it horizontally on the ground.
  3. Stand over the top of the booty loop, with your feet shoulder width apart.
  4. Ensure the booty loop is securely positioned under the arches of your feet.
  5. Bend at the hips with shoulders back, knees slightly bent and back straight. Grab each end of the loop in both hands.
  6. Drive your glutes back as far as possible. You will feel a stretch in your hamstrings and glutes.
  7. Push upwards through your heels and focus on squeezing your glutes to bring you upright.
  8. TIP: Slow down the movement for a booty burn!
  9. Repeat movement for desired number of reps.

 

Straight Leg Kickback

  1. Attach a neoprene booty strap to your right ankle.
  2. Attach the booty loop to an anchor point or stationary object.
  3. Clip the neoprene strap to the booty loop.
  4. Begin on you hands and knees. With your hands shoulder width apart and knees at right angles.
  5. Extend your right leg backwards, straight with toes pointed.
  6. Slowly lift your leg upwards to a parallel position. Focus on squeezing your glutes.
  7. TIP: Small pulses are great to get an
 extra booty burn!
  8. Bring your leg down to return to starting position.
  9. Repeat movement for desired number of reps.
  10. Repeat exercise with your left leg.

 

Hamstring Curl

  1. Attach a neoprene booty strap to your right ankle.
  2. Attach the booty loop to an anchor point or stationary object.
  3. Clip the neoprene strap to the booty loop.
  4. Begin lying face down with your legs fully extended, arms crossed in front of you.
  5. Raise your ankle to your glutes by flexing your right knee. Keep toes dorsi-flexed. Shuffle your body forward should you require increased resistance.
  6. Pause for a moment and lower your right leg down, which will bring you back to the starting position.
  7. Repeat movement for desired number of reps.
  8. Repeat exercise with your left leg.