14 Minute Stacked Band Workout
Print Workout Here
This workout is one of the quickest online ones I’ve done that isn’t a bonus workout. I think you’ll dig it! This band is FANTASTIC for helping to shape & round out your butt! THIS IS WHERE YOU CAN BUY THE BAND.
What you will need:
- Band if you have one, but not necessary!
Warm-Up:
- Included in the workout
Workout: HIIT – 50 seconds on and 10 seconds off, starting with the first two exercises and then adding the consecutive exercise into each set.
- Band squat – With the band around your calves, really throw the weight into the outside of your legs and bum to ensure you’re not letting your knees fall in. From here you’re going to do a regular squat, moving up and down….but you’ll feel it so much more!
Modification: If you don’t have a band, feel free to do squat jumps instead! - Band burpees –– Start with your feet hip distance apart, and with the band around your calves again, complete a burpee with or without the jump (I encourage the jump especially if you’re not using the band).
- Squat with alternating straight leg kick backs –Just as it sounds, you’re going to complete the squat with or without the band around your calf, and following each squat you’re going to kick one leg back to recruit the butt and lower back muscles. Make sure you keep your abs in nice and tight, and push through the heels!
- Push ups – Once again, with or without the band, you’re going to do one push up on or off your knees, followed by a plank side step….only doing one leg at a time!
- Band bridges – With the band staying around the calves, you’re going to lie on your back with your feet hip distance apart just behind your bum, and from here you’re going to push those hips towards the ceiling with a gentle knee push out to the side to really activate the side bum. Dig those heels in and lift the toes up!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass!
Ashley Dale Grant
Working backwards this week and started with Friday’s workout. This was great! I am sweating my arse off!?
Loved this workout. I have a band and was waiting to use it . Going to feel it tomorrow
Perfect!! You’ll feel it in your muscles in a different way too!
loved this workout! thank you!!
You’re most welcome!! Happy Friday!!
Loved this work out!!! I bought bands a while back and have not been utilizing them! I loved that you incorporated them today!! I was feeing the added burn for sure. Thank you!!
That’s awesome!! Bands are great!!!
Loved this! Missed it Friday so added it today, on my off day, with a 1km jog for an extra warm up before. I keep getting compliments on my toned legs and lifted butt so I couldn’t let this workout go by! Thanks so much Ashley!
Look at you go beauty!! Just on fire, literally and figuratively between the hot jogs outside and the lifted butt!!! Hehe. So nice hearing from you Jenna!
Whoops! Meant that to be it’s own comment, not a reply! Sorry!
Fini! I had an old band that my hubby had cut in two. I tied it back together and used it until it flung off during burpees. Time to replace it I think!
Hahah yeah I think it’s time!! Love the way you made it work regardless!
There really is no reason not to do this workout!
Exactly. 14 minutes equals no excuse!
Thanks Ashley for this quick but butt feeling workout lol
You are most welcome!
Holy crap I’m sweaty! That was intense even without a band!
I bet it still was! Love seeing you comment again!!!
Needed this! Have a great weekend!
You too Kristin!!
Done and finished this week’s sqauts. Holy shit!
Glad the swearing helped you through it ????
This will be a workout I will come back to so I can use my bands! Yay! Ty
So happy to see you commenting!! Hoping your back is feeling much much better!!
Felt in my element with this one! Used a band that I tied to make smaller :)
Great idea!! So happy this was a popular one! Way to sweat it out on a Saturday?!
I didn’t mean to put a question mark there lol
After a little ankle sprain from ball on the weekend, this was a nice way to start back up with some mods. Thanks Ash!
Bummer about your ankle!! Glad you’re able to find a way to work it with some modification.
Great one short and sweaty.
Done… guess I gotta get a band now too! My gym is filling up nicely since joining the fabulous RF!
Feels good though doesn’t it! So happy you’re treating yourself to new equipment to keep things interesting!
Loving these band workouts. Thanks Ash
I’m loving that you’re loving them!! Haha. So awesome.
Santa brought me bands so had to try them out…. Ouch!
Merry Christmas
Yeehaw thank you! I did the modified pushup combo but still felt it! I used my flat band tied as a substitute to the one you were using. Great, sweaty workout! Love the quick ones! Thank you so much!
You are most welcome! I can feel your energy through the screen. It’s amazing!
Great quick Monday morning sweat – i struggled to keep my band from rolling down during e squat kickbacks – maybe I needed to use a heavier band?
Perhaps?! Maybe it’s your muscles telling you it wants more lol.
Feeling amazing for a glorious Monday morning!
That what I like to hear!!
Just what I needed to after a day at the splash pad with the daycare kids . Soccer tonight so this was perfect !
Great Monday quickie, Ash. Thanks!!!
Way to start your week right lady!
Done! So good! Added an extra round of all 5 exercises at the end because I wanted to sweat a little longer lol. Great workout as always!
I was making excuses not to work out today. But 14 minutes?! Who doesn’t have 14 minutes?!
I’m back after a week off … a really bad UTI with some strong meds had me feeling gross and nauseas
Freaking love these bands
Great and LOVED IT!
Happy Monday!! No excuse not to get a 14 minute one in a Monday, especially when the bands rock almost as much as you. Here I come now yoga ;)
That hurt bad at first but as I kept going my knees loosened up
Perfect timing for a shortie for me!
I don’t have a band I used ankle weights instead to add a challenge. I’m surprised how sweaty I am after this short workout. Thanks Ash!
So much better this time with a real band :)
Love the band workouts!! Holy Moley do burpees take on a whole new level when your six months pregnant. Thanks Ash!!!!!
Squeezed this little number in between running errands, doing laundry and completing text/case study questions this afternoon! It was just the perfect pick-me-up to get me through until my Aerial Yoga class tonight.
Funny side note… As I was walking out of my house to run errands earlier today a guy walked past and said “There’s one badass Queen and her princess”, and I was thinking damn straight I am… Then as I was driving down the road it dawned on me that he got it from the Royally Fit car decal that is on the back of my van. Hahahaha!
Started with this one today (up at 5:30 to squeeze a workout in). It was awesome.
Also I lol’d at “Sorry Rowynne, not time to get up yet). I remember those days so well. Happy Monday!
All done with a real band this time ;)
Sooooo sweaty!!! Could barely move the past 3 days due to so much back pain but mentally i needed this so I just didn’t jump the burpees and bam! Feeling a little better
I am going to be walking like a baby giraffe all weekend. Hahaha! Love me a mini band workout!!
Loved it thanks Ash!
I am massively sweating and up insanely early for vacation but I did it! Thanks so much Ash!!
A good quick sweaty one! My butt is going to thank me after this weeks’ workouts and the 100 squat challenge- oh my!!
Good ole mini band!
Love the mini bands ??
A quick but effective workout! I was using a band and definitely sweating after that one!
Happy Monday!
Super sweaty and ready for a shower and bed after that!
Loved this workout, did it earlier this week. Burpees are not something that feels right for where I’m at right now I’m recovery (sucks because I love them so much), so I modified those with lateral band walks. It worked!! Got super sweaty and had fun moving my body.
Nicole, these burpees are going to be waiting for you when you’re ready!! Don’t you worry. Glad you still got sweaty!!
Quick ass kicking!
Happy Friday
Great way to start my Friday! Tough but quick.
Hope tomorrow is also a great start to your Friday!! (sorry for the late reply Ann)
Tacked this on with Kaylie’s workout, I’m sweating!! ?
I bet you were!!
Perfect way to top off a strong af week for me! Killed the RF workouts plus got in a bunch of rides on the peloton :) My body and mind are grateful!
That is so freaking cool you have a peleton!!!! Way to crush lady!