Hello all!

I hope you’re not ready to kill me yet after all of these band exercises.

LOL.

Seriously tho, the better you get, the more exercises you can combine in one workout. Pretty soon parts 1, 2 and 3 will flow together in one 20 minute sesh!

Oh and before we get started, notice how red in the face I am in these photos? Goes to show you what a great workout these little bands can give you! Not to mention I decided to film everything in 90 degree weather during one of San Diego’s August heat waves. Geez… good thing I don’t mind looking a little “flush” when posting photos for you guys.

At least you know I’m not photo shopping myself and skin 🙁 !

Part III Exercises:

Okay, part three is also done on our side for balance and single side work. Notice in this part, however, my position starts with both knees bent at a 90 degree (right angle) to my body. Please please please make sure you get the starting position correct first. It really does make a difference in the workout– soooo much harder when done with the proper technique!

OHHHH… and I wanted to tell you how important single leg work is! Seriously, doing one side at a time is the BEST for you. You strengthen each leg independently of the other so no side stays weak and no side stays strong. The sides have to learn to work just as hard, separately.

So basically… no cheating butts, abs and legs!

Go to www.spri.com for your bands!

Okay… let’s get started with our order of the day…

i. Clamshell- well I think we’ve all done a few of these in a variety of ways. So this one can (and will) be done two ways. Both are done with flexed feet.

First, stack your knees and ankles, (keeping your ankles together at all times) lift and lower your top knee 20 times. Make sure your knee stays in line atop the bottom knee- so hips and ribs must be stacked!

Next, repeat 20 times with the ankle and knee both lifting each time. This should get your glutes fired up for the next two exercises!

(ankles together)

(ankles apart)

ii. Straight legged clamshell- well, kinda exactly as it sounds! Keeping your knees stacked, flex your foot and turn your toes down toward the ground. Hence my “pigeon toed” clamshell as I like to call it. Keeping the leg straight and at a right, 90 degree angle from the body, lift and lower the leg 20 times.

Next, add 20 small pulses about an inch of movement.

iii. And finally, one more set of donkey kicks done slightly different! Bend that knee directly into the chest and extend the leg back out in front of you like you see in the photo above! Keep the foot flexed and turned down (aka pigeon toed).

It definitely makes the time go by faster when I have my two cutie pie fit pups around! I think they secretly make fun of me and think I’m crazeee. Can’t say I blame them sometimes hahaha.

Now let’s get real, on a scale of 1-10, how sore are those glutes?! Arnica and ice always help. 🙂

xx Shanna