Booty workouts are popular for a reason. Especially BANDED booty workouts!
Clients love them.
They feel them working right away.
And that deep, lingering burn? Yeah .. that’s the kind of feeling people actually get excited about.
This week’s Freebie White Label Workout of the Week is one of those sessions that delivers all of that … an epic booty burn AND a simple at-home workout with our most popular (and wildly effective) tool … the LOOP BAND!
The Banded Booty Builder is an activation-style workout that lights up the glutes almost immediately, creates serious time under tension, and leaves clients walking away thinking:
👉 “Wow… I can REALLY FEEL this.”
And that feeling?
That’s what keeps people coming back.
This Week’s WOW: White Label Workout
The Banded Booty Builder
This workout comes straight from the January Playbook, and it’s a client favourite for a reason.
It’s not flashy.
It’s not complicated.
It’s just really effective.
Workout format:
⏱ 40 seconds per exercise
🔁 Repeat the full circuit 3 times
Exercises included:
- Supported Deadlift
- Curtsey to Side Lunge + Row
- Donkey Kicks
- Side-Lying Up + Over
- Duck Bridges
The combination of small ranges of motion, constant band tension, and focused lower-body work creates a deep, targeted burn that builds with every round.
Clients feel it during the workout …
and they often still feel it days later — which they weirdly love. 😄
📥 Grab Your White Label Assets (Ready to Share)
Everything below is fully white label and ready for you to brand and share with your clients.
This Banded Booty Builder is designed as a summary-style workout — short, effective, and perfect for quick wins.
Here are a few great ways to use it:
- Share it as a standalone booty burn
- Use it as a glute activation session before cardio or full-body workouts
- Drop it into a challenge, burn day, or consistency week
- Use it as a teaser workout to spark interest in a longer program
About the Full Program
Inside the January Playbook, you’ll find the full-length follow-along Activation Bands workouts, designed to be used as complete sessions or as a full 4-week program with your clients.
This WOW is the preview.
The Playbook is the full experience.
Business Bonus (You’ll Love This)
The final screen of this video invites clients to ask you about your Activation workout program … which is included in the January Playbook.
👉 Learn more about the Playbook here >>
You’re welcome to:
- use this as a natural conversation starter
- sell the full Activation program to your audience (easy profit 💰)
- or swap that screen out and promote anything you’d like
Full flexibility. Full control. Always your brand.
Grab it → Brand it → Share it → Let your clients feel the win.
Coach-to-Coach: Why This Burn Matters
Here’s the thing about glute activation …
When clients feel the muscles working right away:
- confidence goes up
- effort improves
- form gets better
- and buy-in skyrockets
Bands create constant tension, which means:
- more time under tension
- better muscle engagement
- less joint stress
- and more awareness of where the work is happening
That deep burn isn’t just satisfying — it’s feedback.
And feedback builds trust.
Clients leave feeling strong, accomplished, and excited to come back.
On Thursday in my weekly Coach-to-Coach post, I’ll be diving more into detail on this. So stay tuned for that …
Why This Workout Is Perfect Right Now
This is exactly the kind of workout that fits beautifully into:
- January foundation work
- February heart-rate or cardio-focused training
- or as a bridge between activation and higher-energy sessions
When glutes are firing properly, everything else works better … from squats and lunges to cardio and power work. Plus – daily movement become safer and more effecient.
This is smart programming that supports long-term consistency.
Want More Like This?
This workout is part of the January Playbook, featuring the Activation Bands 4-Week Workout Program — and it’s still available right now.
✨ Bonus timing:
When coaches join THIS week, you get 2 Playbooks for the price of 1.
- Instant access to January
- February unlocks automatically on the 20th
- Ongoing support with workouts, content, and structure that make coaching easier
👉 Learn more about the Fitness Business Monthly Playbook here >>
Coaches love this Playbook because it gives them a complete month of done-for-you workouts they can confidently sell, reuse, and build on — without filming or planning.
It’s all done for you.
And right now? You get two months to work with.
If you ever want help choosing how to use this workout — or how to turn it into something profitable for your business — reach out. I’m always happy to help.
You’re doing great work. And I’m right here with you. 💪💗
xoxo ~ Ro ~ Your Online Fitness Specialist
