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5 Weekday Booty Band Workouts To Tone Your Entire Body

Written by Liz Brown

Need a little motivation for those weekday workouts? We’ve got 3 tips and 5 booty band workouts to help you make them happen, even with a busy schedule!

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Oh, Mondays—you either love ‘em or you hate ‘em. For a lot of people, Mondays are looked at as an opportunity to hit the reset button. A time for new beginnings, and a chance to be better than the week before.

But sometimes (er, most of the time) Friday comes sooner than expected, and before you know it, the week is over and you’ve only crossed off the first few things on your super important to-do list. Sound familiar?

Same, girl. We’ve been there too. And that’s exactly what we’re solving for today! Planning ahead and prioritizing your weekly tasks is so important, especially when it comes to planning your weekday workouts.

weekday workouts

We’ve all had those days where we can’t seem to fit in our workout because things beyond our control are happening all around us. A priority project pops up at work, the sitter cancels, the kids wake up an hour later than they’re supposed to. Those moments when it truly feels like the gym gods are doing everything they can to keep us from breaking a sweat.

Fear not, we’re here to help! We’ve got 3 simple but incredibly helpful tips to help you prioritize those oh-so-important weekday workouts.

Plus, we’ve even thrown in 5 time-saving full-body booty band workouts, so you’ll have a quick and easy workout solution for every day of the week. No gym necessary and no excuses! Ready? LET’S DO THIS.

booty band workouts

3 Tips For Prioritizing Weekday Workouts


1. Plan ahead

We can’t control what goes on in our lives, but there are a couple of things we CAN control every day: what happens right when we wake up, and what happens right before we go to bed.

A practice known as “bookending” your days stresses the importance of morning and evening routines. Bookending your day entails having a well-established routine that positions you for success. Bookending your night could include reading before bed or reflecting on all the positives from your day. Bookending your morning could include affirmations, listening to a motivational podcast, and hitting your workout goals.

The early morning, in my opinion, is the best time to be productive. It’s the start of a new day, you’re feeling fresh, and there are *usually* no distractions to throw you off so early in the day. I know what you’re thinking: “I am NOT a morning person. They’re the worst!” Just hear me out…

how to workout on the weekdays

There are a million and one things that could happen in the middle of your day to throw off your plans, but hardly any curveballs within the first hour or two of the morning. Working out first thing in the morning is a great way to start your day with a feeling of accomplishment. Plus, it provides energy and feel-good endorphins to fuel the rest of your day.

A little saying I love is “failing to plan means planning to fail.” Just like everything else in life, if you leave things for the last minute, they may not get done at all. For example, the later you plan on hitting the gym, the more likely it is that something else will come up as a priority in that day that will lead you to deprioritize your gym sesh.

Planning your weekday workouts in advance ensures the most important things get done, especially in the morning! Look at your weekly schedule and block out 3-4 morning time slots for a workout. This way you can pack your gym bag the night before, set your alarm to wake up an hour earlier, prepare a pre-workout snack or pre-workout drink, and do whatever preparation is necessary to have an amazing workout bright and early.

RELATED: How To Start Working Out: 5 Effective Strategies For Setting Weight Loss Goals (You’ll Actually Stick To)

pre workout drink

2. Find a workout buddy

This one’s a no brainer! We all know that everything is more fun if we bring an exercise-loving friend along for the ride. When it comes to working out, finding a dependable workout buddy can be ESSENTIAL for sticking to your goals, hitting your weekday workouts, and holding yourself accountable. The chances that you’ll hit the snooze button if you’re about to go workout by yourself are pretty high, but you’re definitely less likely to silence that alarm if you know your gal pal is waiting for you.

In fact, one study found that those who spend more time around their fit friends were more likely to lose weight. And the more time they spent together, the more weight they lost.

Plus, it’s a whole lot more fun when you know someone is in it with you! #fitfam 👯Our booty band workout series is the perfect exercise routine to follow with your gym partner in crime.

workout buddy

3. Take your supplements daily

Supplementation can be a huge benefit by providing the extra nutrients your body needs to reach its peak performance and look and feel your best. Incorporating the right supplements into your routine can keep you healthy, happy, and on track, and they can help you give each workout your all.

Before hitting the gym in the morning, start your day with something that’s going to give you the energy you need to maximize your workout. We recommend Jump Start pre-workout, which is absolutely delicious and refreshing (pink lemonade flavored… YUM). Jump Start gives you the perfect dose of pre-workout energy without the jitters that we all hate! It helps optimize your workouts and promotes a happy mood, too. Win, win!

Then keep your metabolism boosted throughout the day by sipping on a yummy cup of Detox tea around lunchtime. Detox increases your natural metabolism, calms belly bloat, releases harmful toxins, and eases stress. All of those benefits in one simple cup is a huge time saver and helps you reach your goals faster. And we all know time is everything!

RELATED: Pre-Workout vs. Post-Workout Supplements: What’s The Difference? (+How To Use!)

skinnyfit jump start

5 Full-Body Booty Band Workouts For Busy Weekdays

Now that’s we’ve got your routine down, we’ve put together 5 booty band workouts ranging from arms to full-body that you can perform with your gym pal or right from your home gym! You know, that little space between your couch and your TV. 😉

Every day of the week you’ll have a new workout that hits every body part. All you’ll need is a light to medium resistance booty band and your phone stopwatch!

Perform each exercise at max capacity for 30 seconds. Rest 10 seconds between exercises and rest 1 minute between sets. Complete 3-5 times!

Monday Workout: FULL BODY


weekday workouts monday

Tuesday Workout: BOOTY


weekday workouts tuesday

Wednesday Workout: ARMS


weekday workouts wednesday

Thursday Workout: LEGS


weekday workouts thursday

Friday Workout: FULL BODY


weekday workouts Friday

About The Author

Liz Brown

Fitness & Nutrition Expert (CPT., FNS.)

Liz is a health & wellness expert, writer, and editor with over a decade of experience in the fitness & nutrition industry. She emphasizes research and simplifies complex topics to help make healthy living simple and sustainable. When she isn't researching and writing, she's sharing delicious recipes, easy DIYs, and home decor tips on her blog and social media.

More from Liz, visit: Personal Blog, TikTok, Instagram


  • NASM Certified Personal Trainer(since 2012)
  • NASM Certified Fitness Nutrition Specialist (since 2014)
  • Credentialed Coach Practitioner, Coach Training Academy
  • B.A. Liberal Studies (Health & Nutrition Sciences)
  • A.A. Liberal Arts (STEM)

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