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At Home Back Exercises with Weights and a Resistance Band

 
 

Hey babe!

In this post, I'm going to demo some back exercises you can do at home with just a single dumbbell and a resistance band. I'm using a booty band here because that's what I had available but you could easily replace the booty band with a longer band loop or a band with handles. Whatever you have available will work. It's all about getting creative!

What You Might Not Know About Back Workouts

When I first got started with weight lifting, there was a lot I didn't know. (There's a lot to learn!) I would often find myself working the muscle groups I enjoyed working (or knew better HOW to work) over and over again and skipping other muscle groups. 

We tend to take back workouts for granted. Of course, there are huge benefits as far as improving your posture. But also, if your goals are aesthetic, back workouts are where it's at, girl! 

Most women that come to me for 1:1 coaching want to achieve some sort of hourglass figure. They want to look fit and...

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20 Minute AMRAP Workout for Glutes

 
 

Hi Babycakes!

One of the things I am constantly asked about in regards to building muscle, is building the glutes. I get it... every woman wants a nice perky butt. When it comes to booty muscles, it's important to incorporate a lot of glute isolation movements.

Squats are great, but they're not enough. It's also extremely important to vary rep ranges. Meaning, some days you're hitting 15-20 reps. Some days, you're hitting 8-12 reps. Some days you're hitting 3-5 reps. Your body adapts to rep ranges before it adapts to the exercises themselves. 

Today's booty workout is lighter weight, higher reps. We're going to hit 20 reps of each movement, as many rounds as possible before 20 minutes is up.

All you need is a resistance band and a set of lightweight dumbbells you can use for squat to presses. 

Get ready to feel the booty BURN!

Don't forget to pin this post so you can pull up the video when you're at the gym! (Pin is at the bottom of this post.) 

The...

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