Hey Chicks!

Today’s FIT CHICKS Friday workout is the 3rd in our band series! Today we focus on the lower body! That means legs and glutes!!

Here’s a quick reminder of why we love resistance band training!!

✔️ Help improve the quality of your exercise

✔️ Help focus your control

✔️ Recruit your stabilizing muscles

✔️ Promote better form

✔️ Help teach you to feel what’s working and what isn’t

✔️ Lightweight and easy to bring anywhere!!

So grab a band and see what you can do! Next week we will targeting our core!! Happy Sweating!


Exercise notes:

Front squats – Stand on the band and pull it up so the handles are rested on shoulders. Keep those elbows high!

Deadlift – Stand on the band

Glute bridge – Tie the band around your knees and focus on pushing the knees out as you squeeze your glutes and lift your hips off the ground

Lateral band walk – Place band around your feet, get into an athletic stance, and step sideways trying to maintain tension in the band the whole time

Monster walk – Tie band around ankles or knees, get into a mini squat stance and walk forward and backwards while maintaining tension in the band

Squat jacks – Tie band around knees, get into a squat and start doing jacks!


If you  love our FIT CHICKS Friday you will love the FIT CHICKS 28 Day Transformation Challenge. It is a 4 week fitness, nutrition & lifestyle challenge for busy women – like you – that want to transform their bodies and create healthy habits that ACTUALLY work for life.

No confusion. No hard to follow plans. We walk you through EXACTLY what to do each day of each WEEK to create the health, new body & a life of never dieting again. You just have to follow along.

This in program is about ditching the “quick fixes” with weekly customized fitness, nutrition & life coaching support designed FOR WOMEN to get fast results including:

  • Weekly meal plans & grocery lists
  • Weekly workouts to do in under 30 minutes
  • Weekly workout videos to follow along
  • Weekly FIT CHICKS 101 lifestyle videos
  • Accountability & support through our private Facebook community
  • and more!

Register at fitchicks.ca/challenge