LOWER BODY POWER
Bands and Booty is a specialised lower body class designed to sculpt, strengthen, and define your glutes, hamstrings, and legs using a combination of resistance bands, weights, and bodyweight exercises that deliver targeted training and real results.
Whether you're looking to build strength, improve athletic performance, or achieve that toned, sculpted look, our expert-led sessions provide the perfect mix of challenge and progression with exercises specifically designed for maximum glute activation and lower body development.
Why Bands & Booty?
Targeted training for stronger, more sculpted lower body
Glute Activation
Focus specifically on glutes with exercises designed for maximum activation across all three gluteal muscles for complete development
Leg Strength
Build powerful legs through progressive resistance training that combines bands and weights for variable tension throughout movements
Muscle Sculpting
Create lean muscle definition through strategic training angles, tempo variations, and rep schemes that build shape and tone
Joint-Friendly
Resistance bands provide joint-friendly loading that reduces impact stress while still delivering intense muscle-building stimulus
Metabolic Boost
High-rep sets and dynamic movements create metabolic demand that burns fat while building lean muscle for total body transformation
Functional Movement
Improve power, speed, and explosiveness with functional lower body strength that enhances athletic performance and everyday activities
Sculpt & Strengthen
Targeted training • Progressive resistance • Visible results
What to Expect
A 45-minute journey of lower body transformation
Dynamic Warm-Up (10 mins)
Activate the glutes and mobilize the hips with targeted warm-up exercises that prepare your muscles for the work ahead while improving movement quality and reducing injury risk.
Resistance Band Work (15 mins)
Use various resistance bands for glute bridges, lateral walks, kickbacks, and abductions that target all three gluteal muscles with constant tension throughout the range of motion.
Weighted Exercises (15 mins)
Progress to loaded movements like hip thrusts, Bulgarian split squats, and Romanian deadlifts for strength building that creates muscle definition and athletic power.
Burnout Finisher (5 mins)
End with high-rep burnout sets using bodyweight movements that leave your glutes fully fatigued, pumped, and primed for growth and definition.
Perfect For You If...
You want to build stronger, more sculpted glutes and legs
You're looking to improve lower body strength and power
You want a specialised workout that targets your specific goals
You enjoy the energy and motivation of group training
You want expert guidance on proper form and technique
You're ready to push yourself and see real, visible results
You need joint-friendly training that still builds serious muscle
Common Questions
Is Bands and Booty suitable for beginners?
Absolutely! Exercises can be scaled with lighter bands and bodyweight options. Our instructors provide modifications for all fitness levels while ensuring proper form and technique throughout.
What are the benefits of resistance bands?
Resistance bands provide constant tension throughout movements, activate glutes more effectively than weights alone, and are joint-friendly while building serious muscle definition and strength.
What should I bring?
Bring water, a towel, and wear comfortable workout clothes. We provide all equipment including resistance bands, weights, and mats. Come ready to work hard and see results!
How quickly will I see results?
With consistent attendance (2-3 times per week), most people notice improved strength and muscle tone within 3-4 weeks, with visible muscle definition developing over 6-8 weeks of dedicated training.