15 Min Core & Glutes Band Workout | Quick & Effective Mid-Section & Lower Body Exercises!
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- Опубликовано: 19 мар 2022
- Join me for this short & effective 15 Min Core & Glutes Band Workout! You will get straight into the exercises and feel them, so be ready.
This is great for anyone wanting to get in and work these two muscle groups in a short amount of time. The workout consists of low impact exercises to really work your core and glutes with the resistance band.
You Need:
Long Band (1.2-1.5 metres / 4-5 foot long)
Optional Loop Band (you can tie up long band instead)
Mat
EXERCISES:
1. SIDE LIFT ROTATIONS 10-15
2. SIDE BEND WITH STRAIGHT ARM
ROTATIONS 10-15
3. SIDE LEG LIFT WITH ROTATIONS
4. DOUBLE KNEE LIFTS
5. ROLL UPS 10-15
6. THE 100'S 20 x 5 rounds
7. BRIDGE PULSES X 15
8. LEG KICKS IN BRIDGE 5-10
9. ELEVATED BRIDGES 10-15
10. ELEVATED SINGLE LEG BRIDGE 10-15
11. MID-RANGE SQUAT PULSE 10-15
11. SIDE TAP 10-15
12. STANDING SIDE REACH 5-10
13. LOW STEP TOUCH 10-20
14. SINGLE LEG KICK BACK 10-15
Try these effective workouts to compliment this routine:
25 Min Band Full Body: • 25 Minute Resistance B...
30 Min Arms & Abs Band Workout: • 30 Minute Theraband Pi...
30 Min Cardio & Band Combo Full Body: • 30 Minute Cardio + Ful...
Post in the comments once you have done this routine.
Keep up the great work amazing people :-) Reach out if you need any help!
Vanessa Bartlett xx
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About Vanessa Bartlett:
✅20 Years Experience as a Holistic Personal Trainer
✅Certificate 3 + 4 Fitness Certified
✅Level 2 APMA Pilates Certified
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✅Pregnancy | Post Natal Fitness + Pilates
✅Burnout + Overtraining Recovery Specialist
✅Adrenal Fatigue Recovery Exercise Specialist + Self Healed from Adrenal Fatigue
✅Mum of Two
15 min band workout | 15 min band and core workout | 15 min band routine | 15 min core and glutes band workout | 15 min band glutes & core workout | 15 min band glutes & core workout | 15 min band core & lower body exercises 
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What an awesome core & glute workout keep it up and you reading this message always stay connected, consistent and discipline with the help of good diet will help you grow
Thank you and hope you are feeling great today 😊 Yes of course good food is the key aswell 💫🔥
Wow, Vanessa. It was short and completle workout, but hard. It seemed me longer than real lasted. Thank you Vanessa.
That was nice. Totally different than what i expected but great exercises. And the music was nice too. Both hard work and relaxing! 👍🏻👊🏻💪🏼
Hi there Marjan 😀🙌 Thank you for your comment! Glad you felt good. What are you working on right now? Let me know so I can give you some personal guidance here on the channel ok. Do subscribe and let me know if you need anything at all 😀👌
Thank you Vanessa. I love this workout as well as your other therapy band sessions. It has really helped my Fibromyalgia symptoms. 6 months ago I would not have been able to do this video. Thanks to your workouts I have remained my strength and muscle tone ❤❤❤
Wow this is great to hear! Really proud of you 🙌🙏😀I am so glad you have been able to get stronger and more toned through these routines! Especially with the symptoms. The bands hopefully feel good for you to use:) Keep up the great work and I appreciate you letting me know exactly how it's helping, makes my day 🙏🏆
Nice strong start with those side things
Yes the side rotations are good hey😀👌💪 Something different! Great work on today's routine Stuart✔️
Wow fantastic use of bands Vanessa ❤️🧡💙
Hi Margy! Great to hear you like this one and felt the muscles💯🙋♀️ Hope you are well!
Perfect length for today. Did this on the balcony by the bay.
Excellent to hear you are adapting your schedule to fit in the sessions 😀👏👏👏👏👏
Thanks Vanessa! Had the same problems as Emanuelle with the first exercises, but I'll try it again!
How did you go trying this one again? Get the correct band resistance and align your body for these, core on👌😀
Hard side- work! Great fun. Thanks Vanessa.
Yes indeed 💪That side work first up really gets you😉👌 Glad to hear you completed this routine Astrid 👏👏👏
Did this today! 🙃
Great work Sita 😀🙌 You are doing really well. Hope your muscles feel good!
Im super sore in the biceps and quads today from our workout yesterday. I found the core section of this easy, but the lower body band workouts are always killer. I needed a break during the pulse squats.
You are doing great, and I'd expect soreness from yesterday 😉💪 You now have incredible capacity (burnout-free!) to push a little more which will get you to your goals. Breaks during pulses is ok sometimes haha. But yes, these shorter ones are more intensive, straight into it. Your core is fantastic now too, very strong and mobile, that's what we want👌🏆😀 Thank you for posting here today 😀
You have change the scenario but... routine,is always so good. Thanks Vanessa
Hi Maria 🙋♀️ thank you for your comment! Wow I did not realise the filming position would be so noticed😂🤷♀️ Just trying to change it up a bit! Hope you are well and feeling the muscles in this one💯
@@Vanessabhealthtv your routines for me are very effective and also and mainly the way you present, explain and conduct them them
@@marialuisalopez-vidriero Thank you so much 🙏🙋♀️ Really appreciate this comment! I think sometimes I got to change things but it's good for this feedback and other constructive feedback too💪✅
Vanessa, I'm fascinated by your workout space. It looks very different with the big doors on the right! Is it a basement with walk-out? Just trying to picture the layout of your home. I always thought it was a first floor living area, but now it looks like a walkout basement
😂😂 So we have a large, long, rectangular shaped living/dining room. Those big doors in shot are the front doors to the whole house👉 then there is the upstairs with all bedrooms etc. Normally I film towards the corner in most videos. That shot today is the front-on, rather than into the corner🏠 So it looks like a little enclave, but this is all part of the big living area. Beyond this, to the right of this shot, are couches, kitchen and dining room table 🍽🍵 and then kids mess haha. Maybe next video I will do the long shot with the big windows in background haha!
Thanks for answering my non-exercise question! I am weirdly fascinated by the workout spaces of my RUclips fitness people! I have a little "studio" in my basement where I filmed my RUclips videos and lead virtual fitness classes during the pandemic! (I teach Zumba and Zumba Gold)
@@kirstenvzumba9246 😂😂👌👌yes, I know what you mean! I always look at the different backgrounds too 🤷♀️ Well done for getting your space good for filming too, love Zumba! When we were at the other house first pandemic, we had the granny flat seperate to house which is where you would have seen the white walls. This was great as it was separate to the house! This is also good, I just need to make sure the boys are at daycare for filming😉
@@kirstenvzumba9246 Im always curious too lol
🌹💝🌹
Hey there thank you for your comment! Hope you like this routine :) Let me know how you go😃
@@Vanessabhealthtv you are soo welcome🌹
@@dave51375 thank you!