Booty Lab by Becca At-Home Program – Workout B

This workout comes from the Booty Lab by Becca Fitness App! You can follow along with this workout in the comfort of your own home, all you need is a resistance band and a chair or something to sit on! Follow along with the video below!

The Booty Lab by Becca App

Our programs are designed to meet you where you are and help you reach your fitness goals. Workout feeling empowered knowing you’re following a fitness program designed for you. No more wondering what workout you should do. You’ll feel strong and confident from start to finish whether your doing our at-home workout program or one of our two gym programs! 

The Booty Lab by Becca programs are full-body programs that you can follow from warm-up to progression videos. The coolest part is being able to track your progress in the app. No printable documents or spreadsheets. Just open the app and you’re ready to workout!

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Follow along with the video to get an inside look into the Booty Lab by Becca App

How to Do Each Movement

Single Leg Glute Bridge

Targets: Glutes, thighs, core, hamstrings

How to do Single Leg Glute Bridges:

Lie on your back with one knee bent back into your chest and the other with the foot flat on the floor. Lift your hips up using the leg planted on the ground, squeezing your booty, then lower your hips back down for 1 rep.

Hollow Hold

Targets: core

How to do Hollow Holds:

Lie on your back and contract your abs, pulling your belly button towards the floor. Extend your arms and legs straight out. Raise your head, arms and shoulders and legs off the ground. Remember to keep your lower back touching the floor. Find the lowest position you can hold your arms and legs without arching your lower back. Hold for 20-30 seconds.

Body Weight Squat

Targets: Quads, glutes, hamstrings, core

How to do Body Weight Squats:

Place your feet shoulder width apart and keep your chest up. Bend at the knees and hips as if you are sitting down in a chair. Keep your knees over your toes, being careful to not let them extend over. Press your weight into your heels and push through to stand up, squeezing your glutes at the top.

Seated Band Row

Targets: Back, biceps, triceps

How to do Seated Band Rows:

Sit on the floor straight up with your legs straight out in front of you. Place the resistance band around your feet so that you have two ends to pull on. Keep your shoulders back and posture straight. Pull the band back to the sides of your chest and slowly release for 1 rep.

Seated Band Abductions

Targets: Glutes, hips, thighs

How to do Seated Band Abductions:

Sit on the bench with your back straight and your feet on the floor. Put the resistance band on your legs right above your knees. Then, push your knees away from each other and then slowly bring them back together for 1 rep.

Side Plank

Targets: Shoulders, upper back, obliques, glutes

How to do Side Planks:

Lie on your side with legs extended and stacked from hip to feet. Position your elbow directly under your shoulder. Engage your abdominal muscles and lift your hips off the floor, forming a straight line from your head to your feet

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