At Home Resistance Band Barre Workout with Britany Williams

How lucky are we?! Britany Williams, Portland barre instructor extraordinaire, put together this amazing resistance band barre workout for us to do at home. Bookmark this page for all those rainy days and follow Brit on Instagram @britandbarre for more tips and motivation, she’s incredible!


Grab a resistance band, and let’s get started.

Barre band Britany Williams

This workout targets the glutes, thighs, and core, meaning more tone in your booty, legs and abs! Each workout can be done with a resistance band around the thighs, a few inches above the knee. But always feel free to do this workout without the band!

6 Positions, 2 variations each, 12 reps each variation.

Repeat all 6 positions up to 3 times.

Position #1 – FORWARD EXTENSION

barre band britany williams
barre band britany williams

 

Feet Start Parallel, Leg extends straight forward

Targets quads

  1. Bring side of body next to chair or countertop
  2. Feet are parallel, few inches apart, toes face straight forward.
  3. Extend outside leg straight, flex the foot. Knee faces straight up
  4. Slowly lift and lower the outside leg x 12 reps
  5. Hold leg lifted at your highest point. Lift smaller and faster from this high point x 12 reps

Position #2 – FORWARD EXTENSION TURNOUT

Band barre workout britany williams

Feet start in First Position, Leg extended forward, turned out

Targets inner thighs

  1. Bring side of body next to chair or countertop
  2. Heels are together, feet are in V shape
  3. Extend outside leg straight, flex the foot. Knee faces to side, inner thigh faces up to ceiling.
  4. Slowly lift and lower the leg x 12 reps
  5. Hold leg lifted at your highest point. Lift smaller and faster from this high point x 12 reps

Position #3 – GLUTE LIFTBACK

Band barre workout britany williams Band barre workout britany williams

Feet start parallel, leg extended behind

Targets glutes

  1. Stand behind chair
  2. Feet are parallel, few inches apart, toes face straight forward.
  3. Extend leg straight behind you, flex the foot.
  4. Slowly lift and lower the leg x 12 reps
  5. Hold leg lifted behind you. Lift smaller and faster from your highest point x 12 reps 

 ARE YOUR LEGS BURNING YET?! 

Position #4  GLUTE SIDE LIFT

Resistance Band Barre Workout Britany Wiliams

Feet in First Position, Leg extended to the side

Targets glutes

  1. Stand behind chair
  2. Heels are together, feet are in V shape
  3. Extend leg straight on the diagonal behind you, flex the foot.
  4. Slowly lift and lower the leg x 12 reps
  5. Hold leg lifted to the side. Lift smaller and faster from your highest point x 12 reps

Position #5 – DONKEY KICK

Resistance Band Barre Workout Britany Williams Resistance Band Barre Workout Britany Williams

On all Fours, Leg Moves Behind

Target glutes and hamstrings

  1. Come to all fours, bend knee so leg is at 90 degrees, foot is flex, back is flat
  2. Slowly lowering knee down and lift back up x 12 reps
  3. Hold leg lifted, lift smaller and faster from your highest point x 12 reps

Postion #6 – FIRE HYDRANT

Barre Band Workout Britany Wiliams


On all Fours, Leg Opens to Side

Target glutes, obliques

  1. Come to all fours, back is flat, toe is pointed
  2. Slowly open and lower leg to side, keeping a point in toe x 12 reps
  3. Hold leg lifted, hips open, lift smaller and faster from your highest point x 12 reps

 

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Thank you for this awesome tool Brit. We will never miss a Monday workout again! If you’re ever in the Portland area and get a chance to take a class with this beauty, don’t forget to tell her you’re our barre bestie!

Follow Brit on instagram @britandbarre

Join our facebook group The Barre Jar collective, a space for women who are driven by their passion for barre to accomplish their goals and live a healthy life.