16 Minute Stacked Mini Band Workout with Ab Bonus
Print Workout HERE
Buy Mini Band HERE
In these 16 minutes, I’m hoping it feels like you got your ass kicked….because I did!! HA.
What you need: Mini bands + hand weights
Warm-up: 3 minute side-to-side with your mini bands
Workout: We are doing each exercise for 50 seconds on, with 10 seconds of rest, starting with the first two exercises, and then going back to the beginning and adding one exercise in each set.
- Side to side band steps– With the band around your calves or your feet (feet is harder), step side to side to get the butt working.
- Step backs with a tap with bicep curls: With the band around your calves, you’re going to keep your knees bent slightly the whole time while you alternate stepping your feet back enough to feel the butt recruit, but not so far you go into a lunge. At the same time you step back, you’re going to complete bicep curls.
- Squat and press: With the band around your thighs and the weights resting on your shoulders, you’re going to come down into a squat as low as you can, and then press up the weights for a shoulder press as you come back up.
- Alternating back rows in table top position: Please don’t do this off your toes…complete it off yourknees to really work the back, without hurting your lower back. Keep your knees hip distance apart, and your hands shoulder distance apart. Keep the abs engaged while you alternate bringing your arms up for a row, but not so high that you start to twist your back/spine.
- Push ups – With the band around your forearms, you’re going to do regular push-ups with your hands just a bit wider than you shoulder width. Keep the chest forward and the abs in tight.
AB BONUS – 1 minute each
- Eagle abs, left – Think eagle pose in yoga, that’s what you’re doing on the ground here to work the abs. Don’t worry about it being perfect, just do your best to squeeze at the elbows and your knees (your joints) and then hold your head while you come up and down.
- Inverted chair – With your head on the ground, your abs tucked in, and your knees bent 90 degrees, you’re going to push into your thighs to get some resistance to really work those abs. Awesome exercise to build your abs without hurting your lower back or you’re healing post-pregnancy.
- Eagle abs, right – Same as above.
Cool-down:10 minutes of stretching and cooling off this time!
Make today badass,
Ashley Dale Grant
Great way to start off October! Love that band.
Yahoo!!! Let’s dominate October!!
Early morning workout kicked my butt…especially the abs! great way to start the week though! thanks!
I’d say, how badass that you had this done two minutes to 6am! SO AMAZING!!
Loved it! Thank you! ?
Lovely, I’m glad you did Patricia!!
Bonus ab workout was a killer! Thanks!
They sure were!! I remember clearly lol
So glad I purchased those bands! Loved this workout!
Great workout! Those Eagle abs get ya every time! Love it!!!
Also, really digging the look of the new site too!!!! :)
Amazing! Thanks for the feedback lady! We haven’t even announced it yet, as it’s not quite done, but it sure is coming along!
Great one. Love the ABS afterwards. Thanks Ash
Anytime boo!! You’d love the Booty & Core workout!!
Nice and quick even with the abs!
Totally!!
Happy Monday
Happy Monday Jenn!
Great quick start to the month. Hoping to pick up another tonight after I get the boys to dodgeball and hit Costco for just a couple things! See you again in about 2 hours!
Dodgeball, that takes me back!!
October is going to rock!!
Thanks Ashley
?
That’s what I’m thinking Angelika, let’s do this!!
Those eagle abs! Thanks for this quickie, Ashley. Almost didn’t squeeze it in today!
I’m thrilled you did!! Way to go Gillian!
Yeah, finally got to use my mini bands!
Loved this!
I’m so pleased you purchased them and enjoyed it lady!!
Thought I would be getting off a little easier with this one….boy was I surprised! Good one :)
You should know me better than that by now lol!!
Awesome workout. Thanks Ash
Way to start your week right Ash!
I will be sleeping like a baby after this! Thanks Ash, I’m starting my October off right!!
Love hearing that!! Way to go lady!!
Love the bands!!
I’m glad, because I do too!!
Great workout! Absolutely loved the eagle abs and the extra 3 mins of core, seriously struggled to get through the whole thing (in a good way).
They are evil!! I’m glad you felt it!!
Awesome! Thanks
Anytime, lady!!
Ooooooh hot damn that was a great one!! Thank you!
Yahoo!! I’m glad you enjoyed it!!
Thks ash those push ups were tough
The pleasure is all mine Ash!
I did this one after Kaylie’s 20 minute arm workout for an overall body workout today. Thanks Ash!
You are most welcome!! I’m glad you were into it on this rainy day!!
Thanks for that one Ash! Definitely felt it :)
Amazing, thanks for squeezing me in between baby snuggles!
I love mini band workouts thanks ash!
I’m glad you’re into them as much as we are Rebeca!!
That ab move is killer! It is great to find a new move to add to the arsenal!
I’m glad you dig it!! It gets me every time!!
Done!
Nice work lady!!
Boom!!!
Love workouts that are only 15-16 min long and make me sweat\!
You and me both lady!!
I friggin love this workout!! Thank you so much! This is my “Friday” workout on Sunday lmao…..it’s done!!
Awesome workout. Thanks!
Sheila:)
You’re most welcome Sheila!!!
The perfect quickie I needed ;)
Beauty!! Love seeing you comment again!!
Great workout. Love using the bands.
That ab work was a killer after doing Monday and Wednesday’s workouts!!! Loved this workout even though I don’t have bands yet :)
That’s fantastic!! Wait until you try it with a mini band ?
So Charlotte was playing with my black heavy mini band this morning and I can’t find wtf she put it! Rocked a “light” band and still felt the burn!!
Fantastic!! And haha Charlotte!
? mini bands ?
Bam!!!
Catching up on some workouts- this one was great! I thought you were calling them “evil abs” at first ?
That would actually be a great name for them lol. Nice work lady!!!
Loved it. Thanks Ash!
Anytime Julie!!
Happy Thanksgiving! I am thankful for this program and all that I get from it!
Kristina we are very thankful for you xoxo (and your patience with my response hehe)
Did this one yesterday!!! Loved it
You worked hard this past week Ann! Enjoy your rest day tomorrow!
Great workout!
You’re great Sherry :)
Really good! Thanks :) Hope everyone had a lovely Thanksgiving during these tough times. xo
Our Thanksgiving was really chill and nice last weekend (hence for the delayed reply LOL)…I hope yours was too!!
Done. Needed that so much. Now teaching Virtual School and it’s a lot of work and a lot of sitting at a screen. Needed those back stretches! Thanks
We have another member that is doing full-time virtual schooling and she is so freaking tired and sore from all the sitting! it’s very different than being in the classroom. Glad this helped!!
That was fun! Thanks!
You are most welcome Karyn! I’m so proud of you for keeping up with your workouts through all this. You’re awesome!
Stacked workouts with mini bands are a favourite
They are one of my favourites too!! I’ve been meaning to ask…how’s the shoulder been lately?!
Loved this! Thanks Ashley!
You are most welcome beautiful! You have been on fire lately…keep it up!!
I have been doing the workouts from printed sheets for the last four weeks, while in Newfoundland with no internet. Is nice to be back hearing and seeing you! Good workout, as always.
Let’s remain “eagle abs”. Should be “evil abs”!! Done and loving it.
Just noting that eagle abs will now be evil abs….hahahaha! Good one!