Site Map – Bunda

Bünda yields lasting changes with our science backed approach to fitness. Every journey takes one step at a time. Remember, practice does not make perfect. Perfect practice makes perfect!

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The lunge to curl is one of our LEAST favorite exercises here at Bünda . Why? Because you should be able to lunge a hell of a lot more weight than you can curl . Swipe to see the attempt to curl at the appropriate lunge weight . ⁣(40lb dumbbells in each hand)⁣
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Don’t cheat yourself . There is a reason why lower body training will change your whole body.

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One of our favorite arms and ab day moves is the shoulder tap. This is great core work but you have to do it right . We see so many people do this improperly , set up is key for this move ....⁣
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Start in a high plank ⁣
-Bring your hand together so your thumbs are touching ⁣
-Step your feet out WIDE⁣
-As you lift your hand to tap the opposite shoulder keep the hips stable(avoiding rocking and turning out the hips)⁣
*the key to this move is not speed , it’s CONTROL. Once you get stronger you can start to narrow your stance more and more , but start with a wide base to ensure the hips are stable .

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The loop(mini band) is a great addition to your bridges . It’s easy to pack and you can do these moves from basically anywhere . We’ve shown three moves , they are designed to be done back to back for the best burn!! ⁣⁣
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Regular Bridge - 15 reps ⁣⁣
Partial reps - drop halfway down, all the way up - 10 reps⁣⁣
Abductions - holding the top of your bridge flare the knees out wide, then back to nuetral. - 10 reps -PS the Bünda loops are coming back soon!-

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Celebrate Valentine’s Day with us tomorrow !! Raffle after every class , and special goodie bags after the 10:45 am class!!! Also get this super cute red ribbed @yearofours set for 30 percent off! Tomorrow only !!! ❤️❤️❤️❤️❤️

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Why don’t we have heavier bands?⁣
We don’t use the bands for strength, we use them for activation and isolation. It’s really important to incorporate activating / isolating movements within a strength training program. Especially in group fitness when there is minimal time for warm up. Bands are a great compliment to strength exercises and can be great coupled with them (like a bridge with band around knees), however they should never replace your strength training movements . (Deadlifts , lunges, bridges, squats , etc) The benefit of using the bands this way is that it sets your body up to fire the glutes better in your bigger movements. ⁣
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We’ve shown you some example videos of kickbacks and toe taps. Using our green and yellow bands, and a bodyweight version. The yellow band is the lightest band but it is the most powerful for firing ONLY the glutes. Anytime you go heavier more muscles come into play. We love going heavy here but not with the bands. Keep this is mind the next time you hook in .😉

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Try this sumo squat sequence for a Monday Bünda burn!⁣
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15 full range reps ⁣
10 partial reps (from bottom halfway up)⁣
10 pop squats 🔥🔥🔥

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GLUTECAMP . Our favorite day of the week. Less focus on weight more focus on activation. From beginners all the way to our veterans , this class is a must . It’s completely sold out today so book now for next week!!

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Bunda is backed by science and years of research . Start to learn why . Head over to our highlighted stories titled “more science” to learn more. 🍑💪🏻🍑

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Bridging with the feet elevated(what we call a leg curl) is a great way to target the hamstrings . It’s also a great compliment to deadlifts. One of our favorite sequences at Bünda is single leg each side right into a two leg curl . 🔥🔥

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Is your last rep a struggle ? We talk about this a lot during class . Look at the big difference in tempo between the left and right video . The video on the right looks like Katie could do about 100 reps at this weight . The video on the left , there is much more control and work being done. The Bünda floor work is focused on strength training . Using the principle of progressive overload . Get good at the movements , then add weights . This is one of the most proven concepts in fitness , and yet many people still train like the video on the right . Challenge yourself , get rid of the thought that you’re going to get “bulky” and watch your body change over time .

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It’s a myth that weight training makes you “tight “. With proper programming you can increase joint range of motion through resistance training. The key is hitting all planes of motion. We’ve shown a transverse and a lateral lunge here. Both great ways to improve hip mobility .

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