16 Minute Mini Band Booty Workout

by Ashley Dale Grant | Apr 15, 2019 | Members, Mini Band, Tabata, Under 20 Minutes, Workouts | 85 comments

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16 Minute Mini Band Booty Workout
Print Workout Here

Super quick workout to get that heart pumping and the booty screaming!

What you will need:

Mini band.

Warm-Up:

Included in workout.

Workout:

We’re going to be doing each exercise for 20 seconds on, and 10 seconds off, for a total of 8 sets before we move onto the next exercise.

Exercises:

Mini band 4 jumps squats forward and walk-backs– With the mini band around your feet (level 1), calves (level 2), or quads (level 3), you’re going to take your legs a little further than hip distance apart so you can feel your booty, and then you’re going to complete 4 jumps forward, and then walk it back to repeat.
Modification: Walk forward and back rather than jump.
Donkey kicks – With the band around your feet, you’re going to get into a table top position, and then extend one leg behind you until you feel your bum contract. Don’t twist your hips to get your leg higher and keep your abs in tight so you don’t hurt your back.
Wall sit with knee pushes –With the band around your quads, you’re going to complete a wall sit with good form: knees bent 90 degrees, feet separated hip distance apart, and your back against the wall, push your knees out just a little until you feel the side bum kicking in.
Modification:Squat holds.
Side lying leg lifts – With the mini band around your calves, you’re going to lie on your side with your knees bent, and then lift your leg up slow and controlled.Keep those hips stacked and your abs in tight!

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Grant

Make today badass,
Ashley Dale Grant

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85 Comments

Kate Stock on April 21, 2019 at 9:00 am

Happy Easter!!! I’m not really sure how to find videos on the new website so this beauty was what I ended up on!!! Now bring on church and turkey
Reply
- Ashley Dale Grant on April 26, 2019 at 11:15 am
  
  You can start searching now! We were doing lots of ‘construction’ this week. Check it out now Momma!!
Patricia Best on April 22, 2019 at 8:57 am

Ow! My ass is burning but that was great! Thank you!
Reply
- Ashley Dale Grant on April 26, 2019 at 11:15 am
  
  I love that you’re thanking me for pain lol!!!
Tamiah on April 22, 2019 at 9:08 am

Oh boy that was awesome! There was sweat dripping down the inside of my arms at one point – ha! Thanks so much for the quickie :)
Reply
- Ashley Dale Grant on April 26, 2019 at 11:14 am
  
  I’m so happy you’re back at it lady!! And yes, quickie’s are my favourite hehe
Meg Demoe on April 22, 2019 at 9:48 am

Rowynne was a great distraction during those wall sits! What a butt burner.. thanks Ashley ?
Reply
- Ashley Dale Grant on April 26, 2019 at 11:13 am
  
  You’re most welcome! Great seeing you yesterday :)
Angelika Henning on April 22, 2019 at 9:54 am

Thanks for a other great Monday start!
Reply
- Ashley Dale Grant on April 26, 2019 at 11:13 am
  
  I hope you had a great short week!!
Jennifer Wiggans on April 22, 2019 at 3:32 pm

Wowzers felt that one!
Reply
- Ashley Dale Grant on April 26, 2019 at 11:13 am
  
  I’m glad!! I have a fun picture of you doing wall squats meow too!!
- Jennifer Wiggans on April 26, 2019 at 11:16 am
  
  Oh gosh I bet it’s a doozie of a picture!
  I go see a surgeon on a May 6th for my shoulder. Told I need surgery. I’ll keep you posted
Andrea Was on April 22, 2019 at 6:59 pm

Yep my bum definitely felt that, especially the side lying leg lifts! Thanks Ash!
Reply
- Ashley Dale Grant on April 26, 2019 at 11:12 am
  
  I love that after all these years we’re still able to ‘give you the burn’. Hehe!
Jodie Barfitt on April 22, 2019 at 8:42 pm

This was awesome going to do it again later with a harder band
Reply
- Ashley Dale Grant on April 26, 2019 at 11:12 am
  
  Nice!! Hope that went well!!
Tlenny on April 23, 2019 at 5:28 am

Perfect workout for today at 4am b4 my shift! Rowynne is sooo cute..her little voice was a great distraction!
Reply
- Ashley Dale Grant on April 26, 2019 at 11:11 am
  
  You’re a machine lady – 4am! And yes, she’s a great distraction.
Sandra on April 23, 2019 at 2:15 pm

Ashley u always amaze me which workouts you think are easy , but hurt like a mother ? you rock !!
Reply
- Ashley Dale Grant on April 26, 2019 at 11:10 am
  
  YOU ROCK Sandra – thanks for joining me!!
Kendra Lawrence on April 23, 2019 at 3:07 pm

that was perfect!!!
Reply
- Ashley Dale Grant on April 26, 2019 at 11:10 am
  
  Yay, I’m glad you enjoyed it!!
Nicole King on April 23, 2019 at 5:06 pm

Definitely felt this one! ?
Reply
- Ashley Dale Grant on April 26, 2019 at 11:09 am
  
  Yay!! Always so happy to see your comments come up :)
victoriaaileen on April 24, 2019 at 6:35 pm

Already had a great butt burn from Pilates yesterday so it was adventurous of me to give this one a go and boy was my butt ever on fire! ? This was a great one
Reply
- Ashley Dale Grant on April 26, 2019 at 11:09 am
  
  YOU are on fire, so between that and your butt being on fire, I bet you’re feeling pretty badass! Hehe.
Tanecia on April 24, 2019 at 7:38 pm

Omg those wall sits followed by the leg lifts were killer. I’m not mad at this workout though…I want to make my butt as nice as I possibly can Haha
Reply
- Ashley Dale Grant on April 26, 2019 at 11:08 am
  
  I’m glad, because it comes with love!!
Michelle Fraser on April 25, 2019 at 3:28 pm

That was good one!! Love that it was quick because I had no excuse NOT to fit it in :) Wall sits were killer today!
Reply
- Ashley Dale Grant on April 26, 2019 at 11:07 am
  
  They get me every time!!
Kristina Bergeron on April 25, 2019 at 9:04 pm

Leg raises reeer!
Reply
- Ashley Dale Grant on April 26, 2019 at 11:07 am
  
  They work, that’s for sure!!
April Patch on May 2, 2019 at 1:43 pm

I felt every one of these moves! Definitely much more sore after each workout I have done lately as my schedule has not been consistent. Means they are working though!
Reply
- Ashley Dale Grant on May 2, 2019 at 8:04 pm
  
  Sometimes that pain is welcomed. Your body is thanking you ???️‍♀️
Kate Stock on May 5, 2019 at 1:59 pm

Did my first deck workout today in the beautiful sunshine
Reply
- Ashley Dale Grant on May 8, 2019 at 7:57 pm
  
  That’s awesome!
lisakvapil on April 13, 2020 at 7:47 am

DONE!!! :)
Reply
- Ashley Dale Grant on April 14, 2020 at 7:36 am
  
  BOOM!!!
Karyn Ngo on April 13, 2020 at 8:31 am

Love a good butt workout :)
Reply
- Ashley Dale Grant on April 14, 2020 at 7:36 am
  
  Same here! Thanks for joining along!
Krysta Dudley on April 13, 2020 at 9:52 am

Great workout for after Easter dinner! Those wall sits … WOW! Thanks Ash!
Reply
- Ashley Dale Grant on April 14, 2020 at 7:35 am
  
  Hehehe, you’re most welcome!
LaurenSledziewski on April 13, 2020 at 10:50 am

Loved it. It was the wall sits that we’re the killer for me! Everything was burning ???
Reply
- Ashley Dale Grant on April 14, 2020 at 7:34 am
  
  Exactly what I wanted! That’s great Lauren!
Jenna Lum on April 13, 2020 at 1:03 pm

Great workout! Had to increase my band resistance to really feel that burn. Thanks Ashley!
Reply
- Ashley Dale Grant on April 14, 2020 at 7:33 am
  
  That’s awesome Jenna! Means you’re one strong lady!
Jennifer Wiggans on April 13, 2020 at 3:41 pm

Wall sits and leg raises were a killer.
Happy Mondau
Reply
- Ashley Dale Grant on April 14, 2020 at 7:32 am
  
  Right back at you Jen!!
April Patch on April 13, 2020 at 4:05 pm

Quick one to start the week. Appreciate the wall sits in the workout addition to the wall sit challenge.
Reply
- Ashley Dale Grant on April 14, 2020 at 7:32 am
  
  Yeah, that one wasn’t planned. Wooops?! LOL
julieboak on April 13, 2020 at 4:30 pm

My tush is on fire! thanks Ash :)
Reply
- Ashley Dale Grant on April 14, 2020 at 7:32 am
  
  Beauty!! It worked!! HA
Rebeca Olivares on April 13, 2020 at 4:36 pm

Thanks for a quick yet efficient workout, just what I needed for today!
Reply
- Ashley Dale Grant on April 14, 2020 at 7:31 am
  
  Amazing, I’m happy to hear that! You’re most welcome!
SHERRYEKSTROM on April 13, 2020 at 5:19 pm

Buns are on fire after those side leg lifts!
Reply
- Ashley Dale Grant on April 14, 2020 at 7:31 am
  
  They look the easiest but are definitely the hardest!!
JCleary79 on April 13, 2020 at 6:01 pm

Thanks Ash! Legs are on fire!
Reply
- Ashley Dale Grant on April 14, 2020 at 7:31 am
  
  You’re most welcome Jen!! Glad it worked :)
Jackie McDonald on April 13, 2020 at 7:44 pm

Booty on fire :)
Reply
- Ashley Dale Grant on April 14, 2020 at 7:30 am
  
  Exactly what I wanted!
Sandra on April 14, 2020 at 6:24 am

Done! Those side leg raises with the band around calves were killers!
Reply
- Ashley Dale Grant on April 14, 2020 at 7:30 am
  
  They certainly are!! Have a great day Sandra!
Elizabeth Quail on April 14, 2020 at 7:23 am

??????? from Mae
Reply
- Ashley Dale Grant on April 14, 2020 at 7:30 am
  
  Hahaha…I love it! Hi Mae!!
Shannon Draper on April 14, 2020 at 8:42 am

That was a burner!
Reply
- Ashley Dale Grant on April 18, 2020 at 10:33 am
  
  It most certainly was!! #FeelTheBurn
Amanda Savoy on April 14, 2020 at 10:06 am

Oh my ass is screaming! Thanks Ash!
Reply
- Ashley Dale Grant on April 18, 2020 at 10:33 am
  
  That’s what I was going for! Nice work Amanda!
Becky McDougall on April 14, 2020 at 10:12 am

Loved it! Thanks, Ash
Reply
- Ashley Dale Grant on April 18, 2020 at 10:32 am
  
  My pleasure!
JDix13 on April 14, 2020 at 10:34 pm

thanks!
Reply
- Ashley Dale Grant on April 18, 2020 at 10:32 am
  
  Anytime Julie! So happy you’re keeping up with these!
Kristina Bergeron on April 15, 2020 at 5:22 pm

Love the hair and the bum burner!
Reply
- Ashley Dale Grant on April 18, 2020 at 10:31 am
  
  Thanks!!! HEHE
lhicks22 on April 16, 2020 at 6:38 am

Loved it!!! Feeling the burn lol
Reply
- Ashley Dale Grant on April 18, 2020 at 10:31 am
  
  Hope you’re getting that two day onset right about meow!! HEHE
Kendra Lawrence on April 16, 2020 at 11:25 am

All done!
Reply
- Ashley Dale Grant on April 18, 2020 at 10:30 am
  
  Woot woot!! So happy to see you kicking butt with these workouts during this all!
annstewart on April 16, 2020 at 7:00 pm

Wow! The booty burn in that one. Awesome.
Reply
- Ashley Dale Grant on April 18, 2020 at 10:28 am
  
  It most certainly is! Nice work Ann!!
Kate Stock on April 16, 2020 at 7:27 pm

Those side raises! FML
Reply
- Ashley Dale Grant on April 18, 2020 at 10:28 am
  
  Yes, they are just awful! LOL
Krysta Dudley on April 22, 2020 at 9:00 am

I came back for more #projectbuildabooty
Reply
- Ashley Dale Grant on April 24, 2020 at 1:02 pm
  
  YESSSS!!!

16 Minute Mini Band Booty Workout

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