Hotel Room Booty Band Workout

I know better than anyone how easy it can be to skip your workouts while you’re on the road. But trust me, fitting them in is going to make you feel so much better mentally and physically in the long run, especially after those long days spent cramped in a car or sitting in the bleachers. That’s where a booty band workout comes in!

If you’re working on a body goal, it’s definitely still possible to shape, lift, tighten, and tone that behind all from the semi-comfort of your very own hotel room. I’m sharing a favorite booty band workout of mine that you can do at home, on the road, or even in the hotel gym if there’s one available.

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Sometimes, all you need is is a set of booty bands from Amazon, and 15 minutes. So grab your water, put on your favorite playlist, and let’s build that booty 😉 You can easily turn this into a dumbbell leg day workout if you have a set of dumbbells at home or at the hotel gym to incorporate into this routine.

Hotel Room Booty Band Workout

5 Rounds For Time (See how long it takes you! Record your score so you can see how much you improve the next time you do this one!) Once you finish round one, try to go immediately into round two. Keep any breaks minimal!

20 seconds banded bridge pulses

• Position your booty band so it lays right above your knees.
• With your back flat on the ground, plant your heels firmly into the ground as well, with knees bent, and your arms laying gently at your sides.
• Bring in your heels slightly so that they’re in toward your booty.
• Activate your core (draw that belly button to your spine), and lift your booty up off the ground, making sure that your heels remain flat on the ground.
• Squeeze your glutes and push your knees out to the sides, then in slightly. Keep repeating this pulsing motion for a count of 20 (squeezing your glutes the entire time)m and then lower your back down to the ground.

20 banded hydrants each leg

• Keep your booty band in the same position as with the banded pulses (over both legs, right above the knees).
• Bring yourself into a table top position; knees on the ground underneath your hips, and hands flat on the ground underneath your shoulders.
• Slowly raise the right leg out to the side (like a dog pee’ing on a fire hydrant – gross imagery, but hey, it works!), squeezing your glute at the top for a count of 1 or 2, then slowly lowering back down.
• Do all 20 sets on one side before moving to the other leg.

20 donkey kicks each leg

• Staying in the same table top position, keeping your knee bent, raise your right leg up straight toward the ceiling, squeezing your glute for a count of 1 or 2 at the top, then slowly lowering back down.
• Do all 20 sets on one side before moving to the other leg.

Here’s a quick video showing you how to do a banded hydrant into a donkey kick!

20 banded goblet squats

• With the booty band placed above your knees, stand with your feet just slightly wider than hip-width apart; toes pointed forward or out to the sides just slightly.
• Sink down into a squat position at parallel or below parallel if you can.
• Push your knees out to the sides of the booty band, and drive your heels into the ground as you go to stand, squeezing your glutes at the top.
• Optional: hold a dumbbell or kettlebell for these.

20 banded single leg kickbacks each leg

• This time, you’re going to stand with the booty band placed around your calves or ankles.
• Hold onto a door frame or tall backed chair for support.
• With your left foot planted firmly on the ground, slowly bring back your right leg, lifting behind you, and keeping the leg straight.
• Squeeze your glute at the top for a count of 1-2, then slowly return to the ground.
• Repeat 20 reps before moving to the left leg.

20 banded squat walks

• Bringing the booty band back up above your knees, this move will be similar to the squats except this time you’re sinking low into that squat and staying there.
• Walk 10 steps to the right, then 10 steps back to the left.

20 seconds squat jumps

• Optional: you can keep the booty bands on for this, or you can remove. A lot of times when you add a jump into the mix, the bands are going to move and fall down lower on your legs.
• Sinking down into that squat, use the drive in your heels to give yourself power and propel you up into the air, pushing your arms down and to the back to help with momentum.
• When you land back on your feet, immediately sink back into a squat position, driving through your heels, and exploding into the jump again.