17 Minute Mini Band & Weighted Workout

by Ashley Dale Grant | Dec 3, 2018 | Members, Mini Band, Under 20 Minutes, Weighted Workouts, Workouts | 64 comments

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17 Minute Mini Band & Weighted Workout
Print Workout Here
Buy Bands Here

Alright ladies, let’s kick some serious ass for the Badass Holiday Challenge this month. Don’t forget to take a picture of you working out, and post it on social media with#RFchallenge and tag Kaylie and I.

What you need: Mini Band & weights.

Warm-up: Walk-outs + push-ups + squats + arm circles.

Workout: Today we’re going to be doing each exercise, without a break, for 30 seconds consecutively.

Mini band squat with side kick out and shoulder press on the right side:With the mini band around your calves or your feet, separate your feet hip distance apart, and rest the weight on your right shoulder. From here, you’re going to squat, and every time you come up, you’re going to kick your leg out while also doing a shoulder press. Make sure you keep your abs in nice and tight and you really push through your heel on the leg you’re kicking out.
Mini band squat with side kick out and shoulder press on the left side:Same as above on the next side.
Mini band jumping jack squats: With the mini band around your calves or your feet, start with your feet fairly close together, and then from here you’re going to ‘jumping jack’ it out to a squat position.
MODIFICATION: If the jumps are a bit too much, you can do side to side step into a squat instead. No prob Bob!!
Chest flies with leg “vs”:Keeping the mini band around your calves, lay on your back, take the weights above your chest, and lift your legs towards the ceiling.From here you’re going to complete a chest fly, while at the same time you open your legs up until you feel a contraction in the side bum.
MODIFICATION: If this bothers your back at all, please bend your knees and open them from there.
Seated mini band back rows, right side: Sitting on the ground, you’re going to take the mini band around your right foot, hold it in the right hand, lean back while pushing your chest out and keeping you back straight. From here, you’re going to ‘row’ your right arm back until you feel the contraction in your midback.
Seated mini band back rows, left side: Same as above on the next side.
30 second break

Cool-down:10 minutes of stretching and cooling off this time!

Make today badass,
Ashley Dale Grant

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64 Comments

Andrea Was on December 3, 2018 at 5:58 am

Great morning workout! Thanks Ash!
Reply
- Ashley Dale Grant on December 3, 2018 at 2:46 pm
  
  My pleasure lady!
Mandy on December 3, 2018 at 6:49 am

Awesome workout this am!!!
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- Ashley Dale Grant on December 3, 2018 at 2:46 pm
  
  Way to rock it first thing!!
Tami on December 3, 2018 at 7:47 am

Thank you!! Loved this one!! Got an action shot or two also!! Woot woot!
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- Ashley Dale Grant on December 3, 2018 at 2:47 pm
  
  I saw that! You rocked it!
sonjafriel on December 3, 2018 at 10:27 am

Still waiting for my bands from amazon. But this workout still kicked my ass without them. I just used weights for the rows. Thank you!
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- Ashley Dale Grant on December 3, 2018 at 2:47 pm
  
  I bet it did! You’re most welcome lady!!
Michele on December 3, 2018 at 12:27 pm

I ❤️ The squat jumping jacks with the band!!!!
Reply
- Ashley Dale Grant on December 3, 2018 at 2:48 pm
  
  I’m so happy you do, because I do too and you may see more of them ?
Tlenny on December 3, 2018 at 2:49 pm

Loved this one Ash! I woke up from nightshift with minimal energy so was praying for a quick yet efficient workout and u gave it to me!! I LOVE mini bands!!!!
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- Ashley Dale Grant on December 5, 2018 at 2:55 pm
  
  Amazing!!
LizWoud on December 3, 2018 at 3:13 pm

Loved this one, another great workout while the babe napped! :)
Reply
- Ashley Dale Grant on December 5, 2018 at 2:56 pm
  
  Beauty! Glad you did this while your babe napped!
Angelika Henning on December 3, 2018 at 4:32 pm

So good. Thanks!
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uick on December 3, 2018 at 6:49 pm

Done! Thanks for the quickie!
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- Ashley Dale Grant on December 5, 2018 at 2:56 pm
  
  I like me a quickie!
Carolyn Stanbrook on December 3, 2018 at 7:05 pm

Short and sweaty!…Thanks Ash!
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- Ashley Dale Grant on December 5, 2018 at 2:56 pm
  
  Anytime Carolyn!
Jennifer Wiggans on December 3, 2018 at 7:06 pm

Monday sweat ?
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- Ashley Dale Grant on December 5, 2018 at 2:56 pm
  
  Boom ?
Sandra on December 4, 2018 at 6:06 am

Thanks, Ashley, for all your hard work planning these workouts. They are always varied and keep me interested and sweating! Never bored!
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- Ashley Dale Grant on December 5, 2018 at 2:56 pm
  
  Wow thank you so much and for being a part of it for so many years ❤️
Jessica Graham on December 4, 2018 at 8:56 am

love mini band work!
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Becky on December 4, 2018 at 9:50 am

Loved all these moves! Bands are amazing, Thanks Ash ;)
Reply
- Ashley Dale Grant on December 5, 2018 at 2:58 pm
  
  I couldn’t agree with more! You’re most welcome!
Amanda Srigley on December 4, 2018 at 10:17 am

Good, quick, sweaty! Love it!
Reply
- Ashley Dale Grant on December 5, 2018 at 2:58 pm
  
  Amazing!
Nicole Smith on December 5, 2018 at 11:47 am

This was just the workout I needed today. <3
Reply
- Ashley Dale Grant on December 5, 2018 at 3:00 pm
  
  Glad to hear it!!
Kerri-Ann Kelly on December 5, 2018 at 1:29 pm

Love the burn.
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- Ashley Dale Grant on December 5, 2018 at 3:00 pm
  
  Me too!
Patricia C on December 6, 2018 at 8:10 pm

Great burn love bands xo
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- Ashley Dale Grant on December 9, 2018 at 9:12 am
  
  Glad you so do and always love seeing your name pop up!!
Kristin on December 6, 2018 at 9:04 pm

Enjoying the bands lately!
Reply
- Ashley Dale Grant on December 9, 2018 at 9:12 am
  
  Amazing, because so are we hehe.
Patricia Green on December 7, 2018 at 7:07 am

Love this one. I always dig mini band workouts!
Reply
Octane on December 9, 2018 at 5:44 pm

Love this !!??
Reply
- Ashley Dale Grant on December 10, 2018 at 10:15 am
  
  Nice way to wrap up your weekend!
Michelle Fraser on December 10, 2018 at 10:46 am

DOne! Needed a short and efficient workout today with so much to do! So this was perfect!
Reply
- Ashley Dale Grant on December 10, 2018 at 5:48 pm
  
  Beauty!
Kate Stock on December 12, 2018 at 12:58 pm

Falon finally fixed my account so I’m getting emails again so knocked this one out as my first workout back PP! Had to pause it midway to feed miss fussy pants but we finished it off!!!!
Reply
April Patch on December 15, 2018 at 1:37 pm

Hello December, feels like we just finished November… oh we did, 30 minutes ago! These short ones are definitely going to help me with my backlog. My body might take a beating but it needs it, it craves it, and mentally I’m game for the challenge! ;) now shall we add a third? Let me see what is next up as I’ve got until 2 pm allotted for RF!
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Kendra Lawrence on December 3, 2019 at 3:25 pm

2/2 this week :)
Reply
- Ashley Dale Grant on December 4, 2019 at 4:12 pm
  
  On fire!!!
Jennifer Wiggans on December 6, 2019 at 6:39 pm

Will be feeling the legs tomorrow
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- Ashley Dale Grant on December 13, 2019 at 2:24 pm
  
  Bam ?
Kristina Bergeron on December 7, 2019 at 8:04 pm

Pretty jazzed about my movement this week! Completed all RF workouts plus the daily calendar challenges! Feels so bloody great!
Reply
- Ashley Dale Grant on December 13, 2019 at 2:24 pm
  
  Way to go!!
Michelle Fraser on January 30, 2020 at 11:36 am

Needed a short workout today so this was great!
Reply
- Ashley Dale Grant on February 1, 2020 at 8:24 pm
  
  So happy to see your name!! Way to go Momma!
April Patch on May 3, 2020 at 2:09 pm

Sunday mini sweat! Cameron wasn’t really digging it today with a tight leg but he did follow along with some moves and modifications.
Reply
- Ashley Dale Grant on May 5, 2020 at 3:15 pm
  
  Modifications….you were both sweating and that makes me happy!!
angebangie on December 28, 2020 at 8:10 am

This was a great workout when you’re pressed for time. I can’t believe how fast it flew by. I really enjoyed it
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Kendra Lawrence on December 28, 2020 at 1:14 pm

Foiled by YouTube ads again. It’s like YouTube knows when I’m trying to squeeze it in between errands. Still fit it in though ?
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Jenn169 on December 28, 2020 at 8:45 pm

Perfect timing for a mini band workout, just got my new Arena strength bands for Christmas. Just used the light ones and holy crap they were hard.
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Jackie Dixon on December 29, 2020 at 12:00 pm

Great workout. Feel like a person again!
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Jennifer Wiggans on December 29, 2020 at 6:42 pm

Mini band and a quick workout ..win win
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Ann on January 1, 2021 at 11:24 am

Great mini band and weights workout. Loved the chest flies!
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SHERRYEKSTROM on January 1, 2021 at 4:21 pm

I did not want to workout today but I’m feeling great now that I did! Happy new year ?
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Sandra T on December 27, 2021 at 6:23 am

I liked this formst! and I always love mini band workouts. You are amazing to keep it all switched up so much. Thank you, thank you, thank you!
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julieboak on December 27, 2021 at 2:44 pm

Loved this one! Thanks Ash!
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- MegdeJS on December 27, 2021 at 7:58 pm
  
  Love mini bands! Thanks!
Jackie Dixon on December 29, 2021 at 11:25 am

Great workout! Just the right amount of everything.
Reply

17 Minute Mini Band & Weighted Workout

64 Comments

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