900 B’s

by Ashley Dale Grant | Oct 9, 2015 | Members, Weighted Workouts | 73 comments

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900 B’s
(Butt, Back & Biceps)
Print Workout Here

As you may have assumed this workout is titled ‘900’ because you’ll be doing 900 reps of exercising today. At least it’s not 9000!! Plus, you get to use a resistance band while doing so, and there’s no jumps involved. It’s a wonderful day to work your butt, back and biceps. Let’s do this!

What you will need:

Resistance band (could use weights or skip them both altogether but I recommend a resistance band)

Warm-Up:

Various things to get that body all warmed-up

Workout: For each of the exercises below you’re going to do them for 50 reps each, 3 times through. Fun times ahead!!

Wide leg squat pulses – Sans the resistance band, take your feet nice and wide with your toes pointing out in the same direction as your knees, and then sit your bum down and pulse for 50 reps to really work the inner thighs!
Back rows with resistance band – In a seated position, with your knees bent and separated hip distance apart, you’re going to wrap the resistance band around your feet and grab nice and high up the band so it’s tight for you and there’s lots of resistance for your back. From here you’re going to ‘row’ both arms back at the same time to get a mid-back squeeze. Make sure to keep your shoulders down and away from the ears…it’s common to lift them up here but you’re going to watch for that!
Modification for no resistance band: Go into a table top position and alternate lifting your elbows up with or without weights into a row to work the mid-back. Demo on the video.
Donkey kicks/lifts with resistance band, right – In a table top position have the band wrapped around your right foot while you hold the handles with both hands in front of you. From here you’re going to lift your leg and draw your knee in towards your chest a bit, before you push your leg out straight behind you and up a little bit for the bum and lower back contraction.
NOTE: It is essential you keep those abs tucked in here!!
Modification for no resistance band: Same thing, sans the resistance band!!
Donkey kicks/ lifts with resistance band, left – same as above on opposite side.
Bicep curls with resistance band – Stand on top of the band with your feet hip distance apart. Holding the resistance band with straight wrists (super important), keep your biceps beside your rib cage while you lift your hands up towards your arm pits for a bicep contraction. Try your best not to move your shoulder girdle…the less movement the more you’ll hit those arms.
Bicycle legs in seated position – Just like bicycles on your back, sit up and work your stability muscles while you do it!
Modification: Done on your back OR with your hands behind you in the seated position just moving your legs.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy,
Ashley Dale Grant

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73 Comments

Amber McAdam on October 9, 2015 at 8:15 am

Completed! Are there different resistances on the band? Mine didn’t seem to have much give which made all the exercises challenging and I wasn’t able to get the 50. I’m still super sore so I still have the end result :)
Reply
- Ashley Dale Grant on October 9, 2015 at 9:17 am
  
  Yes they have different resistance options: light, medium, and hard. Sounds like you had the hard one. Next time do one side at a time, step on in with one foot for the biceps or skip it on things like the donkey kicks. Something good to come back to in a couple weeks to see how you compare!
Patricia Best on October 9, 2015 at 8:31 am

This is a new favourite! Those donkey kicks are intense!
Reply
- Ashley Dale Grant on October 9, 2015 at 9:17 am
  
  I know right! Crazy how much they get your heart rate up too! Glad you enjoyed! Have a great day!
Lindsey Moyle on October 9, 2015 at 11:00 am

Great workout! Thanks ash :)
Reply
- Ashley Dale Grant on October 9, 2015 at 2:47 pm
  
  You rock!
Kate Stock on October 9, 2015 at 11:22 am

Loved it! Another great low key but great muscle burn workout!
Reply
- Ashley Dale Grant on October 9, 2015 at 2:48 pm
  
  Totally! You’ll be feeling that!
Rakhshanda Hassan on October 9, 2015 at 12:27 pm

Done:)
Reply
- Ashley Dale Grant on October 9, 2015 at 2:48 pm
  
  👍
Patricia Patricia on October 9, 2015 at 3:02 pm

Done. Great effective. My butt is on fire. Ty Ash
Reply
- Ashley Dale Grant on October 9, 2015 at 6:45 pm
  
  Oh yeah! It works :)
Kaitlin Keefer on October 9, 2015 at 3:52 pm

Done! Happy Thanksgiving!
Reply
- Ashley Dale Grant on October 9, 2015 at 6:45 pm
  
  Happy Thanksgiving to you too Kaitlin!
Nicky Burns on October 9, 2015 at 6:42 pm

Sweatiest one yet!! Thank you!
Reply
- Ashley Dale Grant on October 9, 2015 at 6:46 pm
  
  Oh wow that’s awesome! You’re more than welcome Nicky!
Roxanne Crooks on October 9, 2015 at 6:47 pm

donkey kicks are crazy, my internet kept going off so it took a bit longer, and, i got some breaks, lol
Reply
- Ashley Dale Grant on October 9, 2015 at 7:19 pm
  
  Haha that’s a positive way to look at it…you’re welcome! Happy Thanksgiving Roxanne!
Jennifer Wiggans on October 9, 2015 at 7:38 pm

Donkey kicks were a killer…..going to feel that tomorrow and the next day! Happy Friday Cheers!
Reply
- Ashley Dale Grant on October 10, 2015 at 9:25 am
  
  Nice way to wrap up your week Jen! Have a wonderful Thanksgiving with your family!
Rita Campbell on October 9, 2015 at 8:18 pm

I broke my resistance band….ask me how strong and beastly that made me feel?! Bring on the turkey!
Reply
- Ashley Dale Grant on October 10, 2015 at 9:26 am
  
  Haha that is amazing, love that. You’re superwoman Rita and you know my mind.
Kristin Goodwin on October 9, 2015 at 10:11 pm

Done! No bands but used weights instead. Happy thanksgiving!
Reply
- Ashley Dale Grant on October 10, 2015 at 9:27 am
  
  Weights are awesome too and love seeing you back on track! Happy Thanksgiving Kristin!
Kyla Thistle on October 10, 2015 at 8:06 am

My arms are shaking……and I will probably have to crawl to dinner tomorrow!!! Good one tho.
Reply
- Ashley Dale Grant on October 10, 2015 at 9:28 am
  
  Haha hey as long as you can get to that table I’m happy! Good work woman.
Kristin Collins on October 10, 2015 at 10:20 am

no band at my parents house for the weekend so I did standing single legs squat/donkey kick modification and then pushups to work myself a little harder! Happy long weekend everyone :)
Reply
- Ashley Dale Grant on October 10, 2015 at 12:25 pm
  
  Nice work Kristin! Where there’s a will there’s a way!
Angelika Henning on October 10, 2015 at 10:32 am

And another one done. Happy Thanksgiving!!
Reply
- Ashley Dale Grant on October 10, 2015 at 12:26 pm
  
  Your rock Angelika! Happy Thanksgiving to you and your family!
Ashley Siciliano on October 10, 2015 at 11:38 am

Awesome!
Reply
- Ashley Dale Grant on October 10, 2015 at 12:27 pm
  
  👌👍👏
Michelle Fraser on October 10, 2015 at 1:57 pm

Done! Those donkey kicks get hard even without the resistance band! Happy Thanksgiving!!
Reply
- Ashley Dale Grant on October 10, 2015 at 7:27 pm
  
  They sure do! Happy Thanksgiving Michelle!
Ashley Savage on October 10, 2015 at 6:31 pm

Fit most of it in on break will come back to it
Reply
- Ashley Dale Grant on October 10, 2015 at 7:28 pm
  
  Awesome! It will be waiting for you ;)
Carolyn Stanbrook on October 10, 2015 at 6:33 pm

Loved it,! Really felt those Donkey kicks…I’m sure I’ll remember them for days to come.
Reply
- Ashley Dale Grant on October 10, 2015 at 7:29 pm
  
  I have a sneaking feeling you will…. Especially if you used a resistance band! Happy Thanksgiving Carolyn!
April Patch on October 10, 2015 at 8:32 pm

Had to run over to an Aunts to grab my bands as I gave them to her to use after surgery. It was a great one. I think one I will repeat when an extra is needed. Looking forward to the bonus workout tomorrow.
Reply
- Ashley Dale Grant on October 11, 2015 at 11:08 am
  
  This is some dedication April, going over to grab the resistance band! Nice work!
Alexandra Wallace on October 11, 2015 at 11:11 am

A couple days late, but better late than never. That 3rd set of donkey kicks nearly killed me! Happy Thanksgiving everyone :)
Reply
- Ashley Dale Grant on October 11, 2015 at 11:15 am
  
  Better late than never! Thanks for sweating with me today! Happy Thanksgiving.
Ashley Klatt on October 11, 2015 at 3:24 pm

This workout made me feel a lot better after all the delish not so health food I had yesterday. Happy Thanksgiving! :)
Reply
- Ashley Dale Grant on October 12, 2015 at 8:50 am
  
  I hear ya! Happy Thanksgiving Ash!
Simone Stawicki on October 11, 2015 at 3:50 pm

good kick for a Sun!
Reply
- Ashley Dale Grant on October 12, 2015 at 8:50 am
  
  💪
Danielle on October 12, 2015 at 8:53 am

Wowsa! Donkey kicks two days in a row!
Reply
- Ashley Dale Grant on October 12, 2015 at 8:55 am
  
  I know its evil right! Y ull be sitting pretty the rest of the day on your tush!
Stefanie Puckrin on October 12, 2015 at 7:42 pm

Killer on the hips! Good but burn.
Reply
- Ashley Dale Grant on October 13, 2015 at 8:38 am
  
  Definitely and I bet you feel that today!
Kim Judd on October 13, 2015 at 9:29 am

Done .. Wow that was a good one !!!
Reply
- Ashley Dale Grant on October 13, 2015 at 5:39 pm
  
  Nice!
Rebecca Procter on October 13, 2015 at 10:21 am

Wow the donkey kicks w bands really targets the ass. Great workout!
Reply
- Ashley Dale Grant on October 13, 2015 at 5:39 pm
  
  They are powerful! Glad you enjoyed ;)
Dawn Phillips on October 13, 2015 at 11:52 am

Wow that was an intense workout. Wasn’t able to do this on Friday or the weekend, but I’m glad I got to do it today. Those donkey kicks were a killer.
Reply
- Ashley Dale Grant on October 13, 2015 at 5:40 pm
  
  Awesome glad you got to it!
Jillian Churly on October 14, 2015 at 1:51 pm

Done!
Reply
- Ashley Dale Grant on October 14, 2015 at 4:44 pm
  
  Nice! 👌
Andrea Was on October 15, 2015 at 5:16 pm

Just getting over a cold and playing catch up on my workouts. Felt good to sweat it out!
Reply
- Ashley Dale Grant on October 15, 2015 at 6:20 pm
  
  Does it ever! Glad you’re feeling better!
Bobbi Wignall on October 17, 2015 at 9:40 am

I was a bit scared when I saw “900s” but actually this was a great workout! I’m very sweaty but stayed strong to the end. Thanks Ash for another great one!
Reply
- Ashley Dale Grant on October 17, 2015 at 10:59 am
  
  Nice!! You’re on a great roll Bobbi! Glad you enjoyed it – have a great weekend!
Chantal Doucet on October 23, 2015 at 5:26 pm

Done
Reply
Catrina on November 3, 2015 at 6:25 am

Did this one today! My bum is going to feel that!
Reply
- Ashley Dale Grant on November 3, 2015 at 4:01 pm
  
  It most certainly is and that makes me happy!
Angela Stroud on November 12, 2015 at 7:14 pm

Feeling so strong!! Awesome!!
Reply
- Ashley Dale Grant on November 12, 2015 at 7:21 pm
  
  Love hearing that! Good work Angela!
Kristin Collins on November 24, 2015 at 5:55 pm

finally came back to this one when I had a resistance band available! Nice one!
Reply
- Ashley Dale Grant on November 25, 2015 at 11:46 am
  
  Awesome! Resistance bands are such a nice change sometimes! Glad you enjoyed ;)
Lisa Kvapil on October 20, 2021 at 10:04 am

really good one!
Reply
- Ashley Dale Grant on October 21, 2021 at 9:33 am
  
  Yay! Glad you enjoyed it Lisa!
julieboak on October 23, 2021 at 12:36 pm

Whew! Sweaty mess here. Thank Ash:)
Reply
sandra on October 24, 2021 at 9:22 am

Keeping me toned and strong! Those kickbacks were killers!
Reply

900 B’s

73 Comments

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