Transcription
BOOTYBandGUIDE
Hey gorgeousHey gorgeousThank you for using my program!To successfully engage all muscles it is importantto practice mind-to-muscle connection.This means you’ll really focus on the muscle groupsyou’re using instead of mindlessly performing thesemovements.Focus on squeezing your glutes during reps and reallyengaging them.This is how you’ll successfully make changes even if youare just using bands to complete this program. Performmovements slow and controlled to really use the musclesyou’re targeting.Once you begin to practice mind to muscle connectionyou’ll notice how even just doing a few reps will burn outyour muscles.This guide is meant to be followed three days a week,for a total of four weeks.Make sure to give your muscles at least onerest day in between workouts as rest is important formuscle growth!Lets work!
Before youBeforeyoustartstartFollow the support group on To follow this guide you will need the following equipmentAny kind of resistance bands.You can click here to purchase my brand of resistance DOWNLOAD A COLLAGE APP TO COMPARE YOUR BEFORE & AFTER PHOTOSOne app I use is LAYOUT and it is free to use.FOLLOW THE “DARIHANA NOVA FITNESS” Vimeo account for video demos.You will easily be able to find the workouts by clicking the linkassigned on the guide next to your daily workout. I recommend todownload the Vimeo app as it’ll be much easier to use than the internetbrowser. Click here to follow it: https://vimeo.com/darihananovafitnessI WOULD LOVE TO FOLLOW YOUR JOURNEY so please tag me onInstagram@darihananova @darihananovafitness #dnfgirls and followour Facebook support group here: https://www.facebook.com/groups/dnfsquad/IF IT DOESN'T CHALLENGE YOU,IT DOESN'T CHANGE YOU.
ReferenceTableREFERENCETABLESET How many times you will complete an exercise.SET NUMBERS Set numbers and letters represent the exercises that go together inone set. For example, B1, B2, and B3 should be completing before resting.SUPERSET Doing two or more exercises one after the other with minimal to no rest inbetween.DROPSET It is essentially a technique where you perform an exercise and then drop(reduce) the weight and continue for more reps until you reach failure.REPS The amount of times you complete each specific exercise.CIRCUIT A series of exercises performed in rotation with minimal rest.HASHTAG Each workout video is demonstrated on the DNF Vimeo Workout Library.You can easily access the videos by clicking the hashtag or using the search bar andenter the exercise hashtag listed to view the video. You can access the videos tions AbbreviationsDB DumbbellE/L Each legRB Resistance BandE/A Each armKB KettlebellBB BarbellX Amount of times a set is repeated.DS It is essentially a technique where you perform an exercise and then drop (reduce) theweight and continue for more reps until you reach failure. EACH DROP SET IS CONSIDEREDONE SET!AMRAP As many reps as possible - use light weight when performing this method.
Workout OneWORKOUT ONEBAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEESTHESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUTTAKING A REST PERIOD.AFTER COMPLETING A1-A5 REST 60 SECONDSSet SETSExerciseSets &repsREST TIMEHASHTAGA15CT BAND SQUATAMRAP IN 45 SECSNONE MOVE TO A2#dnfctbandsquatA25JUMP SQUATSAMRAP IN 45 SECSNONE MOVE TO A3#dnfjumpsquatsA35BANDED REVERSELUNGE KICKBACKSAMRAP IN 45 SECS(E/L)NONE MOVE TO A4#dnfbandedreverselungekickbacksA45CT BAND ABDUCTIONAMRAP IN 45 SECSNONE MOVE TO A5#dnfctbandabductionA55CT BAND HIP THRUSTSAMRAP IN 45 SECS60 SECONDS THENSTART A1#dnfctbandhipthrusts
Workout TwoWorkout TWOBAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEESTHESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUTTAKING A REST PERIOD.AFTER COMPLETING A1-A5 REST 60 SECONDSSet SETSExerciseSets &repsREST TIMEHASHTAGA15BANDED FROG PUMPSAMRAP IN 45 SECSNONE MOVE TO A2#dnfbandedfrogpumpsA25CT BAND SEATEDABDUCTIONSAMRAP IN 45 SECSNONE MOVE TO A3#dnfctbandseatedabductionsA35CT BAND SUPINEABDUCTIONAMRAP IN 45 SECSNONE MOVE TO A4#dnfctsupineabductionA45CT BAND PLANK TAPSAMRAP IN 45 SECS(E/L)NONE MOVE TO A5#ctbandplanktapsA55CT BAND HIP THRUSTSAMRAP IN 60 SECS60 SECONDS THENSTART A1#dnfctbandhipthrusts
Workout ThreeWorkout THREEBAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEESTHESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUTTAKING A REST PERIOD.AFTER COMPLETING A1-A5 REST 60 SECONDSSet SETSExerciseSets &repsREST TIMEHASHTAGA15SQUAT INTO SIDEKICKAMRAP IN 45 SECS(E/L)NONE MOVE TO A2#dnfsquatintosidekicksA25CT BAND WALLSITAMRAP IN 45 SECSNONE MOVE TO A3#dnfctbandwallsitA35BANDED FIRE HYDRANTSAMRAP IN 45 SECS(E/L)NONE MOVE TO A4#dnfbandedfirehydrantsA45BANDED KICKBACKSAMRAP IN 45 SECS(E/L)NONE MOVE TO A5#dnfbandedkickbacksA55BANDED GLUTE BRIDGEAMRAP IN 60 SECS60 SECONDS THENSTART A1#dnfbandedglutebridge
Workout FourWorkout FOURBAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEESTHESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUTTAKING A REST PERIOD.AFTER COMPLETING A1-A5 REST 60 SECONDSSet SETSExerciseSets &repsREST TIMEHASHTAGA15BANDED CLAMSAMRAP IN 45 SECS(E/L)NONE MOVE TO A2#dnfbandedclamsA25BANDED SIDE RAISESAMRAP IN 45 SECS(E/L)NONE MOVE TO A3#dnfbandedsideraisesA35BANDED GLUTE BRIDGEAMRAP IN 45 SECSNONE MOVE TO A4#dnfbandedglutebridgeA45JUMPING SPLIT SQUATSAMRAP IN 45 SECS(E/L)NONE MOVE TO A5#dnfjumpingsplitsquatA55BANDED LATERAL WALKSAMRAP IN 45 SECS(E/L)60 SECONDS THENSTART A1#dnfbandedlateralwalks
Workout FiveWorkout FIVEBAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEESTHESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUTTAKING A REST PERIOD.AFTER COMPLETING A1-A5 REST 60 SECONDSSet SETSExerciseSets &repsREST TIMEHASHTAGA15CT BAND SEATEDABDUCTIONSAMRAP IN 45 SECSNONE MOVE TO A2#dnfctbandseatedabductionsA25CT BAND ABDUCTIONINTO SQUATAMRAP IN 45 SECS(E/L)NONE MOVE TO A3#dnfctdbabductionintosquatA35BANDED GLUTE BRIDGEAMRAP IN 45 SECSNONE MOVE TO A4#dnfbandedglutebridgeA45BANDED FROG PUMPSAMRAP IN 45 SECS(E/L)NONE MOVE TO A5#dnfbandedfrogpumpsA55BANDED KICKBACKSAMRAP IN 45 SECS(E/L)60 SECONDS THENSTART A1#dnfbandedkickbacks
Workout SixWorkout SIXBAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEESTHESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUTTAKING A REST PERIOD.AFTER COMPLETING A1-A5 REST 60 SECONDSSet SETSExerciseSets &repsREST TIMEHASHTAGA15BANDED DONKEY KICKSAMRAP IN 45 SECS(E/L)NONE MOVE TO A2#bandeddonkeykicksA25BANDED FIRE HYDRANTSAMRAP IN 45 SECS(E/L)NONE MOVE TO A3#dnfbandedfirehydrantsA35BANDED LATERAL WALKSAMRAP IN 45 SECS(E/L)NONE MOVE TO A4#dnfbandedlateralwalksA45CT BAND SEATEDABDUCTIONSAMRAP IN 45 SECSNONE MOVE TO A5#dnfctbandseatedabductionsA55CT BAND HIP THRUSTSAMRAP IN 45 SECS60 SECONDS THENSTART A1#dnfctbandhipthrusts
Workout SevenWorkout sevenBAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEESTHESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUTTAKING A REST PERIOD.AFTER COMPLETING A1-A5 REST 60 SECONDSSet SETSExerciseSets &repsREST TIMEHASHTAGA15BANDED REVERSELUNGE KICKBACKSAMRAP IN 45 SECS(E/L)NONE MOVE TO A2#dnfbandedreverselungekickbacksA25RAINBOWSAMRAP IN 45 SECS(E/L)NONE MOVE TO A3#dnfrainbowsA35CT BAND PLANK TAPSAMRAP IN 45 SECS(E/L)NONE MOVE TO A4#ctbandplanktapsA45JUMP SQUATSAMRAP IN 60 SECSNONE MOVE TO A5#dnfjumpsquatsA55CT BAND SEATEDABDUCTIONSAMRAP IN 45 SECS(E/L)60 SECONDS THENSTART A1#dnfctbandseatedabductions
Workout EightWorkout EIGHTBAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEESTHESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUTTAKING A REST PERIOD.AFTER COMPLETING A1-A5 REST 60 SECONDSSet SETSExerciseSets &repsREST TIMEHASHTAGA15CRAB WALKSAMRAP IN 45 SECSNONE MOVE TO A2#dnfcrabwalksA25RAINBOWSAMRAP IN 45 SECS(E/L)NONE MOVE TO A3#dnfrainbowsA35BANDED LATERAL WALKSAMRAP IN 45 SECS(E/L)NONE MOVE TO A4#dnfbandedlateralwalksA45JUMP SQUATSAMRAP IN 60 SECSNONE MOVE TO A5#dnfjumpsquatsA55CT BAND HIP THRUSTSAMRAP IN 45 SECS60 SECONDS THENSTART A1#dnfctbandhipthrusts
Workout NineWorkout NINEBAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEESTHESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUTTAKING A REST PERIOD.AFTER COMPLETING A1-A5 REST 60 SECONDSSet SETSExerciseSets &repsREST TIMEHASHTAGA15LATERAL JUMPSAMRAP IN 45 SECSE/LNONE MOVE TO A2#dnflateraljumpsA25CT BAND SQUATAMRAP IN 45 SECSNONE MOVE TO A3#dnfctbandsquatA35CT BAND ABDUCTIONAMRAP IN 45 SECSNONE MOVE TO A4#dnfctbandabductionA45BANDED GLUTE BRIDGEAMRAP IN 60 SECSNONE MOVE TO A5#dnfbandedglutebridgeA55CT BAND HIP THRUSTSAMRAP IN 45 SECS60 SECONDS THENSTART A1#dnfctbandhipthrusts
Workout TenWorkout TENBAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEESTHESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUTTAKING A REST PERIOD.AFTER COMPLETING A1-A5 REST 60 SECONDSSet SETSExerciseSets &repsREST TIMEHASHTAGA15SINGLE LEG HIPTHRUSTSAMRAP IN 45 SECS(E/L)NONE MOVE TO A2#dnfdbsingleleghipthrustA25SQUAT INTO SIDEKICKAMRAP IN 45 SECS(E/L)NONE MOVE TO A3#dnfsquatintosidekicksA35CT BAND ABDUCTIONAMRAP IN 45 SECS(E/L)NONE MOVE TO A4#dnfctbandabductionA45BANDED DONKEY KICKSAMRAP IN 45 SECS(E/L)NONE MOVE TO A5#bandeddonkeykicksA55BANDED KICKBACKSAMRAP IN 45 SECS(E/L)60 SECONDS THENSTART A1#dnfbandedkickbacks
Workout ElevenWorkout ELEVENBAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEESTHESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUTTAKING A REST PERIOD.AFTER COMPLETING A1-A5 REST 60 SECONDSSet SETSExerciseSets &repsREST TIMEHASHTAGA15CT BAND SQUATAMRAP IN 45 SECSNONE MOVE TO A2#dnfctbandsquatA25JUMP SQUATSAMRAP IN 45 SECSNONE MOVE TO A3#dnfjumpsquatsA35BANDED LATERAL WALKSAMRAP IN 45 SECS(E/L)NONE MOVE TO A4#dnfbandedlateralwalksA45CT BAND ABDUCTIONAMRAP IN 45 SECSNONE MOVE TO A5#dnfctbandabductionA55CT BAND HIP THRUSTSAMRAP IN 45 SECS60 SECONDS THENSTART A1#dnfctbandhipthrusts
Workout TwelveWorkout TWELVEBAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEESTHESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUTTAKING A REST PERIOD.AFTER COMPLETING A1-A5 REST 60 SECONDSSet SETSExerciseSets &repsREST TIMEHASHTAGA15BANDED KNEELINGSQUATAMRAP IN 45 SECSNONE MOVE TO A2#bandedkneelingsquatA25CT BAND SQUATAMRAP IN 45 SECSNONE MOVE TO A3#dnfctbandsquatA35BANDED GLUTE BRIDGEAMRAP IN 45 SECSNONE MOVE TO A4#dnfbandedglutebridgeA45JUMPING SPLIT SQUATSAMRAP IN 45 SECS(E/L)NONE MOVE TO A5#dnfjumpingsplitsquatA55BANDED LATERAL WALKSAMRAP IN 45 SECS(E/L)60 SECONDS THENSTART A1#dnfbandedlateralwalks
band placement : bands should be right above knees these movements are all supersets so you will complete a1-a5 without taking a rest period. after completing a1-a5 rest 60 seconds workout oneworko one set sets exercise sets & reps rest time hashtag a1 5 ct band squat amrap in 45 secs none move to a2 #dnfctbandsquat
