100 Rep Drop Set Mini Band Workout

by Ashley Dale Grant | Jan 28, 2019 | Body Weight Workouts, Members, Mini Band, Weighted Workouts, Workouts | 60 comments

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100 Rep Drop Set Mini Band Workout
Print Workout Here
Shop Badass Boutique Here
Buy Band Here

A requested workout from you badass babes, so I hope you dig it. My bum sure did!! LOL.

What you will need:

Mini bands ;)

Warm-Up:

Included in warm-up.

Workout:

We’re going to be doing each of the exercises below consecutively for 100 reps, 90 reps, 80 reps etc. until we reach our push-ups for 10 reps.

Exercises

Mini band bridge thrusts, 100 reps – With the band around your thighs, you’re going to thrust your hips into the air for 100 reps, doing your best to not fully let your hips fall back down.
Mini band lateral side to side steps, 90 reps – With the band around your calves or feet for more intensity, you’re going to just slightly bend those knees as you step side to side to work the side bum.
Mini band standing mountain climbers, 80 reps – With the band around your feet for this exercise, you’re going to REALLY pull your core in while you alternate lifting your knees up towards your chest for a lower ab workout.
Mini band alternating step-backs, 70 reps– With the band around your feet or calves, you’re going to keep your knees slightly bent while you alternate stepping your feet back to recruit the back of your butt and a little lower back. Be sure to keep your abs in for this one so you don’t hyperextend your back.
Mini band high plank alternating side taps, 60 reps – With the band around your feet or calves, you’re going to hold a high plank (low plank if your wrists need it), and alternate stepping your feet off to the side just enough to feel your glutes and quads. You could do this on your knees if you need to.
Mini band donkey kicks, 25 per side – With the band around your feet, you’re going to complete 25 donkey kicks on the right side, and then switch to the left.Keep pushing through your heel, and make sure you’re not pushing the heel up so high you arch your back.
Mini band bicycles, 40 reps – With the band still around your feet, you’re going to complete slow and controlled abdominal bicycle moves.
Mini band jack squats, 30 reps– With the band around your quads, calves or feet, you’re going to jump out into a jumping jack and then fall into a squat.
Modification:If you want to skip the jumps, step side to side into a squat instead. All good!
Mini band seated back rows, 10 per side –With the band around your right foot and holding it in your right hand, lean back, hold your left leg, sit up tall and then complete 10 slow and controlled back rows focusing on the midback.
Mini band push-ups, 10 reps– With the band around your forearms, you’re going to take your hands as wide as you can and then come down into a low push-ups. You can do these on or off your knees – just challenge yourself!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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60 Comments

sheilamaustin on January 28, 2019 at 5:33 am

Great start to the week!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:23 am
  
  Sure is! Nice work Sheila!
Catrina Visser on January 28, 2019 at 5:44 am

That was fun!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:23 am
  
  I’m glad you enjoyed it!
Angelika Henning on January 28, 2019 at 5:49 am

That was awesome. I will be doing that workout again Ash!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:23 am
  
  I’m glad you enjoyed it!! Save it!
Andrea Was on January 28, 2019 at 5:58 am

Thanks Ash for a great mini-band workout!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:23 am
  
  You’re most welcome Andrea!!
Shannon Draper on January 28, 2019 at 6:09 am

Feeling good and glad to be back after too many weeks off (pneumonia sucks!).
Reply
- Ashley Dale Grant on January 29, 2019 at 8:24 am
  
  I’d say! It can seriously kick your ass. Glad you’re back and feeling better!
Andria684 on January 28, 2019 at 6:38 am

My butt was on fire!!! ???
Thanks, fun way to start a Monday.
Reply
- Ashley Dale Grant on January 29, 2019 at 8:24 am
  
  That’s exactly what I was going for! Awesome sauce!
slambs5 on January 28, 2019 at 8:37 am

Great workout! Thanks
Reply
- Ashley Dale Grant on January 29, 2019 at 8:24 am
  
  Anytime!
Tami on January 28, 2019 at 10:47 am

Yup, that worked! Thank you so much!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:25 am
  
  Haha, awesome! My pleasure!
sonjafriel on January 28, 2019 at 12:01 pm

Done!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:25 am
  
  Awesome!
Gillian Buckley on January 28, 2019 at 3:34 pm

That was great. Thank you, Ashley!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:25 am
  
  I’m glad you enjoyed it Gillian!!
Kate Stock on January 28, 2019 at 3:39 pm

Not gonna lie, kinda wanted to quit after those 100 bridges!!!! Glad I didn’t!!!!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:26 am
  
  Me too!! Way to go Momma ??
Nicole Sommer on January 28, 2019 at 3:57 pm

Loved that!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:26 am
  
  I’m glad you did! Nice work Nicole (and Kendra and Leslie hehe)
Jennifer Wiggans on January 28, 2019 at 4:22 pm

Big fan of this workout … going to feel it tomorrow!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:26 am
  
  I’m glad you dug it! Nice!!
Michele on January 28, 2019 at 4:39 pm

This might be one of the best so far!!
Hoping on the new platform there is a way to “save” or “favourite” workouts! I want to do that one as part of the regular rotation!!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:27 am
  
  We’re working on it! You just wait! Can’t wait to show you guys ;)
Tanny1107 on January 28, 2019 at 4:50 pm

Loved this one!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:27 am
  
  Yahoo!! I’m glad you did!
Daniella on January 28, 2019 at 5:27 pm

Loved Loved LOVED this! The best part is I can print the details and bring a mini band with me on vacation and voila, an awesome ab workout before I hit the beach! Thanks for a great start to a freezing cold week!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:27 am
  
  Damn right you can!! Glad you enjoyed it and will be takin me on vacation with you! Haha.
kristy122 on January 28, 2019 at 6:41 pm

LOVED this!! I will come back to this one for sure!!!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:28 am
  
  Unreal! I’m glad you enjoyed it so much.
Marita Taylor on January 28, 2019 at 8:04 pm

A great way to avoid taking my dog out for a walk in a blizzard! Sweaxy times!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:28 am
  
  Haha I’d say! Nice work lady!
Kristina Bergeron on January 28, 2019 at 8:22 pm

Love the bands!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:28 am
  
  Me too! Glad you do as well ;)
Michelle Fraser on January 28, 2019 at 9:08 pm

I really liked that one!! I wasn’t digging the miniband workouts as much lately but I think it was just because my bands weren’t challenging enough…so I got some new bands and boy was everything burning!! So I’m back to liking them again lol. And I was pleasantly surprised I was able to do deeper pushups (than even last week) all on my toes :) Thanks for another great workout!
Reply
- Ashley Dale Grant on January 29, 2019 at 8:29 am
  
  That’s amazing! I’m so happy you realized you needed something more challenging. Way to get more resistance and give it another shot. You rock! Thanks for the feedback Michelle!
jenvanson on January 29, 2019 at 5:55 am

I loooved that one – the psychology of counting down and mixing it up is amazing lol
Reply
- Ashley Dale Grant on January 29, 2019 at 8:30 am
  
  I’m glad you enjoyed it!! Awesome work Momma!!
goodwink on January 29, 2019 at 10:50 am

Loving the bands lately!
Reply
Sarah Honey on January 29, 2019 at 12:42 pm

Loved that one, love the bands :)
Reply
Nicole Smith on January 29, 2019 at 5:33 pm

Yayyy – what an awesome finale to the day after helping my husband snowblow and dig some of our neighbours out! Today has been a fulfilling day! Now to make dinner. Hope you had a happy, snowy Tuesday!!!
Reply
Joelle LaRonde on January 29, 2019 at 7:52 pm

Awesome Ash!! Thanks?
Reply
Patricia Best on January 30, 2019 at 9:09 am

Almost shut you off midway through those bridges. Glad I stuck with you!!
Reply
Ann on January 30, 2019 at 8:52 pm

That’s was great especially after boot camp last night.
Reply
Jessica Graham on January 31, 2019 at 8:48 am

Great one!
Reply
April Patch on February 2, 2019 at 12:33 am

It is super late but goals are goals! I underestimated how long we would be in Peterborough this evening and how long the drive was back late and in the dark on unfamiliar roads! So after some anniversary loving I still had to check this off! Day 1 – all goals completed!
Reply
- Ashley Dale Grant on February 5, 2019 at 1:34 pm
  
  I’m so darn impressed you did this after all that! You are truly dedicated. So inspiring.
- April Patch on February 5, 2019 at 3:13 pm
  
  Better to go to bed motivated than wake up disappointed!
Sandra on February 2, 2019 at 5:36 pm

Awesome workout !! ??
Reply
- Ashley Dale Grant on February 5, 2019 at 1:34 pm
  
  Glad you enjoyed it!
Sandra on February 3, 2019 at 4:05 pm

Must have loved the pain to do it once more this weekend ?‍♀️Lol
Reply
- Ashley Dale Grant on February 5, 2019 at 1:35 pm
  
  Hahaha that’s impressive!!
Brandy on April 10, 2019 at 8:37 am

Are the videos on older workouts removed?
Reply
- Ashley Dale Grant on April 10, 2019 at 7:49 pm
  
  Hey! They’re not it’s just not searchable while the website is under construction. Within the next couple weeks you’ll be able to search 6 years of workouts so much easier!
michlreid on January 26, 2020 at 5:59 am

One of my favs to go back to!!
Reply
- Ashley Dale Grant on January 26, 2020 at 9:03 am
  
  Happy to hear it. Way to rock your Sunday Michelle!

100 Rep Drop Set Mini Band Workout

60 Comments

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