15 Minute Mini Band Workout

by Ashley Dale Grant | Apr 1, 2019 | HIIT, Members, Mini Band, Under 20 Minutes, Workouts | 42 comments

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15 Minute Mini Band Workout
Print Workout Here
Buy Mini Band Here

I may have a bit of a mini band obsession. Just in case you didn’t notice ;). Enjoy this quickie working the outside of your butt.

What you will need:

Mini band, BUT…. it’s not NECESSARY, you will feel it more if you do, but you can still rock this if you don’t.

Warm-Up:

Included in workout.

Workout:

We’re going to be doing each of the exercises for 50 seconds of work with 10 seconds off, 3 times through.

Exercises

Traveling squat jumps + walk backs – With your feet hip distance apart, the band around your calves or feet (feet is harder), you’re going to complete 4 jumps forward, and then walk it back.
Modification:If you’re not a jumper, you’re going to complete walking both forward and backward. And don’t worry, you’ll still feel it!!
Standing lateral leg raises, left side– Standing on your right leg with your knee slightly bent, you’re going to raise your left leg out to the side to work your obilque’s and your side bum. Keep the abs in tight, and be sure to hang on to something if you need support.
Standing lateral leg raises, right side –Same as above on the next side.
Alternating leg lifts in high plank position– With your hands directly underneath your shoulders, your abs pulled in, and your feet a little further than hip distance apart, you’re going to squeeze your butt, and alternate lifting your legs up to really work the back of the butt. Be sure you don’t twist your hips here!!
Modification: Keep your knees on the ground if you feel ANY stress through your low back, or notice your hips are swinging side to side.
Prone 45 degree open & close – Lying on your back, keep your hands under your butt for support, your head on the ground, and your lower back flush to the ground as much as you can. From here, you’re going to hold your legs out at a 45-degree angle, and then you’re going to open and close those legs for lower ab and side bum work.
Modification:If you need back support, bend your knees 90-degree, hold them over your hips, and complete the same opening.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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42 Comments

sheilamaustin on April 1, 2019 at 5:27 am

My booty is burning! Thanks for a great start to the week Ash.
Reply
- Ashley Dale Grant on April 2, 2019 at 4:09 pm
  
  That’s what I was going for!! Awesome work Sheila!
Andrea Was on April 1, 2019 at 5:57 am

Great mini band workout! I missed a couple of workouts last week because of a cold and this week feels good to get back at it! Thanks Ash!
Reply
- Ashley Dale Grant on April 2, 2019 at 4:09 pm
  
  Amazing , glad you’re feeling better Andrea!
Andria684 on April 1, 2019 at 6:36 am

This was exactly what I needed- quick, efficient and fun on a Monday morning!
Reply
- Ashley Dale Grant on April 2, 2019 at 4:10 pm
  
  Beauty!! I’m glad it fit for you!! Way to start your week Andria!
TJ1977 on April 1, 2019 at 7:21 am

I AM BACK!!! A couple of modifications but I did it! My 11 year old son joined me too! Thank you so much!!
Reply
- Ashley Dale Grant on April 2, 2019 at 4:10 pm
  
  Yay!!! So happy to see your name pop up!! And love that you had a teammate!
slambs5 on April 1, 2019 at 7:37 am

Good one, thanks!
Reply
- Ashley Dale Grant on April 2, 2019 at 4:11 pm
  
  My pleasure!
Patricia Best on April 1, 2019 at 9:36 am

Ow! Love mini bands! Workout, plank and squats complete! ✅✅✅
Reply
- Ashley Dale Grant on April 2, 2019 at 4:11 pm
  
  Nice work Momma!! Love it.
Nicole King on April 1, 2019 at 12:48 pm

This was a goody! Have a great Monday!
Reply
- Ashley Dale Grant on April 2, 2019 at 4:11 pm
  
  I did!! Hope you did too!!
Sabrina_k on April 1, 2019 at 4:22 pm

First workout as a member and my booty is on ??! Love it.
Reply
- Ashley Dale Grant on April 2, 2019 at 4:12 pm
  
  Amazing!! Welcome Sabrina! Glad it worked the booty hehe.
Jennifer Wiggans on April 1, 2019 at 5:14 pm

Felt that one!
Reply
- Ashley Dale Grant on April 2, 2019 at 4:12 pm
  
  Nice!! Thanks for coming Saturday
Kate Stock on April 1, 2019 at 6:37 pm

Damn you mini band! You get me everytime!
Reply
Carolyn Stanbrook on April 1, 2019 at 7:16 pm

Ouch…Love the mini bands
Reply
- Ashley Dale Grant on April 2, 2019 at 4:12 pm
  
  You and me both!! Also love seeing your name pop up!! ;)
Amy_D76 on April 1, 2019 at 7:58 pm

I haven’t worked out with bands before…. found my new FAV workouts! Thanks Ashley!! :)
Reply
- Ashley Dale Grant on April 2, 2019 at 4:13 pm
  
  Oh yay!! That’s awesome. And you’re most welcome Amy!
Kristina Bergeron on April 1, 2019 at 9:00 pm

Loving the mini bands. Might have to jump up to the X-Heavy on the next one Ya baby!
Reply
- Ashley Dale Grant on April 2, 2019 at 4:14 pm
  
  Yessss you should do it!! Your bum will thank me.
Daniella on April 1, 2019 at 9:01 pm

Well that was definitely a butt burner!!!
Reply
- Ashley Dale Grant on April 2, 2019 at 4:14 pm
  
  ? ? nice!!
lhicks22 on April 2, 2019 at 7:43 pm

Loved it. Also love that you take time for a proper stretch at the end. ❤️
Reply
Krysta Dudley on April 3, 2019 at 1:53 pm

My booty!!! Great, quick workout – thanks Ash!
Reply
Tanny1107 on April 3, 2019 at 7:47 pm

Short and sweet!
Reply
goodwink on April 3, 2019 at 7:55 pm

Good one! Still loving the bands :P
Reply
gbuckley on April 7, 2019 at 1:07 pm

Thanks, Ash! I was in a grumpy mood, but I can feel it turning around ❤️
Reply
April Patch on April 8, 2019 at 6:45 pm

A Monday late, but back on my workout game after resting those ankles. Solid B+ effort with food last week!
Reply
- Ashley Dale Grant on April 10, 2019 at 7:44 pm
  
  I can’t believe they got so sore ? I’m glad you’re back at it. And hey, a B+ is better than a F!
- April Patch on April 10, 2019 at 7:50 pm
  
  Next time if that workout comes I’ll use a lighter band instead of trying to rock the world with heavy! I’m glad I figured it out and it was not age!
- Ashley Dale Grant on April 10, 2019 at 7:54 pm
  
  Oh man me too! Phew ?
Patricia Green on April 9, 2019 at 10:44 am

First workout in over 10 weeks (thanks concussion ?). I had to go to a lighter band but it felt good to move again. Thank you!
Reply
- Ashley Dale Grant on April 10, 2019 at 7:47 pm
  
  Oh my goodness that must have been scary! I’m glad you’re back at it Patty!
Jodie Barfitt on April 9, 2019 at 9:12 pm

This was great! Who doesn’t love a quick bum burn
Reply
- Ashley Dale Grant on April 10, 2019 at 7:49 pm
  
  I would have to agree with you!! Haha.
SHERRYEKSTROM on February 20, 2020 at 8:08 am

Did this little gem today – just what I needed while on holidays ?
Reply
- Ashley Dale Grant on February 26, 2020 at 8:44 am
  
  Hope your holidays rocked!!

15 Minute Mini Band Workout

42 Comments

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