Looking for a quick, travel-friendly workout for your Memorial Day weekend? I’ve got you. Pulling this one from the archives from my trip to Italy last summer, which is your sign that it is short but spicy. Feel free to ditch the weights to make this body-weight only, but I’ll never say to no to adding a little extra weight. Happy long weekend!

PS – if you’re looking for more workouts like this, I pulled this one from Rec Sweat’s Banded Body Guide. 30 workouts under 30 minutes using only resistance bands – perfect for quick and on-the-go summer workouts.

Lower Body Workout

Warmup by walking outside or on the treadmill for 10-15 minutes. (I did incline walking on the treadmill.)

Circuit 1: 30 seconds on, 15 seconds rest, 2-4 rounds.

  • Banded Lateral Slides
  • Banded Pulse Squats (4) to Heel Raise (1)

Circuit 2: 2-4 rounds

  • Deadlifts x14
  • Lateral Lunge To Curtsy Pulse Squat (2) x8 each leg
  • Single Leg Glute Bridge x12 each leg
  • Banded Goblet Squats x14

Banded Lateral Slides

Grab your resistance band of choice and get low. With these lateral slides, try not to bring your feet together. You’l want to keep tension on the band throughout the entire movement.

Banded Pulse Squats (4) To Heel Raise (1)

Once you find the rhythm of this one, you can pick up the pace and increase your heart rate slightly. Keep tension on the band throughout the entire movement.


If you don’t have weights available, you can always do these without any weight, or switch to a single leg deadlift to make balance a factor. Whichever you choose, move slowly and with control.

Lateral Lunge To Curtsy Pulse Squat (2)

If you want to add a band to this exercise, make sure you grab the lightest resistance you have! You’ll want to maintain a large range of motion. Weight optional.

Single Leg Glute Bridge

Drive through your heel and squeeze your glutes at the top. Weight optional.

Banded Goblet Squats

This is a great exercise to add a weight to if it’s available, but you can easily make this a bodyweight only movement.

Welcome! I’m Rachael.

I enjoy sharing my love for food and fitness. I'm a registered dietitian, certified personal trainer, and a New York Times Bestselling author. Here you'll find all kinds of recipes and kitchen hacks, as well as workouts and fitness motivation. Enjoy! — xx Rachael

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