At-Home Workout Day One: Lower Body

Wooooo! I am so amped for day one of Fit to Flye’s Two Week At-Home Workout series!

I’ve always wanted to post more workouts, but since workouts are my absolute favourite…I’ve been scared to post without it being perfect. But, this home isolation, virus pandemic has me thinking: it’s time to spread the knowledge! Let’s get fit and have fun together!

Today’s workout is lower body focused, and all you will need is a band!

Equipment: Loop Band

Type: Lower Body

Style: AMRAP

Instructions: Set a timer on your phone for 15 minutes. Complete as many rounds of the workout with as little rest as possible until the timer runs out. For the FINISHER, set timer for two minutes, and complete as many rounds as possible!

The Workout

  1. Single Leg Deadlift with band – 10 reps per side
  2. Banded Squat Pulse – 20 reps
  3. Banded Donkey Kick – 10 reps per side
  4. Banded Single Leg Hip Lift – 10 reps per side
  5. Reverse Lunge – 15 reps per leg


  1. Squat Jump – 10 reps
  2. Banded Lateral Walks

For Videos of each workout – follow me on Instagram!

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