B-One x Stronger workout

Sweat, smile & repeat

Leg Day Edition

Hello and a warm welcome to you! We’re thrilled you’re joining us today. Your decision to dedicate this time for your fitness is deeply appreciated. Today, we’re focusing on a dynamic leg workout designed to challenge and celebrate your strength and determination.

Get ready to engage and energize every muscle in your lower body. This workout is tailored to test your limits and elevate your fitness. So, lace up those sneakers, grab your water bottle, and prepare for a leg day that’s crafted just for you. It’s time to feel powerful, energized, and ready to conquer each squat, lunge, and kickback. Let’s make this workout a triumph of endurance and strength!

The work-out

Banded Squats

Place the resistance band just above your knees.
Stand with your feet shoulder-width apart, toes slightly pointed out.
Keeping your chest up and core engaged, bend your knees and lower your body as if sitting back into a chair.
Push through your heels to return to the starting position, keeping tension on the band. Repeat for the desired number of reps.

Banded Lunges

Start with the resistance band above your knees and stand upright.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Make sure your front knee is directly above your ankle, not pushed out too far.
Keep the weight in your heels as you push back to the starting position. Alternate legs and repeat.

Banded Glute Bridge

Lie on your back with the resistance band above your knees, feet flat on the floor, and knees bent.
Drive through your heels, lifting your hips off the ground, and squeeze your glutes at the top.
Slowly lower your hips back down but don't let them touch the floor before the next rep. Keep tension on the band throughout.

Banded Kickbacks

Position the resistance band around your upper legs, just above the knees.
Get into a tabletop position on your hands and knees, with your hands under your shoulders and knees under your hips.
Keep your back flat and core engaged throughout the exercise.
Lift one leg, keeping the knee bent at a 90-degree angle, and press your foot towards the ceiling as you squeeze your glutes at the top of the movement.
Lower the leg back to the starting position, maintaining control and keeping the band taut.
Complete the desired number of reps with one leg before switching to the other.

Banded Side Leg Raises

Lie on your side with the resistance band positioned around your thighs, just above your knees.
Rest your head on your lower arm for support, and keep your legs stacked and straight.
Engaging your core for stability, raise your top leg as high as you comfortably can while keeping the resistance band tight. Ensure your hips stay stacked and don't roll backward.
Slowly lower the leg back to the starting position, maintaining control and not allowing your legs to completely rest between reps.
After completing the set, switch sides and repeat the exercise with the other leg.

Banded Side Steps

Place the resistance band just above your knees.
Stand with feet shoulder-width apart, knees slightly bent, and your core engaged.
Step to the side with your right foot, followed by your left foot to return to shoulder-width apart, maintaining tension on the band.
Continue stepping to the right for several steps, then switch and step to the left for the same number of steps. This completes one set.

Banded Side Step Outs

Start with the resistance band positioned just above your knees.
Step out to the side with your right foot, stretching the band as far as comfortable.
Bring your right foot back to the starting position, maintaining tension on the band.
Next, step out to the side with your left foot and then bring it back to the starting position.
Continue alternating sides, stepping out first with one leg and then the other for the desired number of reps.

The work-out led by our trainer Chanelva:

Living in Amsterdam and wanna try B-One?

For just 149,- euros you’ll get three 1-on-1 sessions at B-One in our private studios in the Jordaan or at Stadionplein in Oud-Zuid. In three sessions, our trainers will show you how to change the approach you’ve been using for years at the gym. And finally achieve the results you’ve been longing for.

For just 149,- you’ll get three 1-on-1 sessions at B-One in our private studios in the Jordaan or at Stadionplein in Oud-Zuid. In three sessions, our trainers will show you how to change the approach you’ve been using for years at the gym. And finally achieve the results you’ve been longing for.

Three 1-on-1 sessions in our private studios in the Jordaan or at the Stadionplein
The experience that you are capable of much more than you ever thought
Guidance by professionals who help you experience the right way of training,
A personal training schedule and nutrition plan (you can use for 12 weeks)
All off this is tailored to your body and goals

Book your introductory sessions now!

Don’t wait any longer and find out if personal training at B-One is right for you.

Name

Choose an option

Message

Payment Method