19 Minute Mini Band 100 Rep Drop Set Workout
Print Workout Here
BUY BANDS HERE
Something different for you ladies. Let me know what you think of it! Enjoy!
What you will need:
- Mini band if you have one ;)
Warm-Up:
- Included in the workout.
Workout: Complete the exercises below in sequence from 100 reps down to 10 reps, completing 10 star jumps in between each set.
- 100 mini band marches – With the band around the arches of your feet, stand with your feet hip distance apart, pull the abs in nice and tight, and lift your knees up like you’re ‘marching on the spot’. It will really recruit your core and legs if done properly.
**10 banded star jumps OR 10 squat with side to side leg lifts** - 90 side taps – Keeping the band around the feet where they are, you’re going to bend your knees a bit, pull the abs in tight, and alternate tapping your toes side to side to really get that side bum working!
**10 banded star jumps OR 10 sqaut with side to side leg lifts** - 80 mini band marches – Same as above.
**10 banded star jumps OR 10 sqaut with side to side leg lifts**
- 70 side taps – Same thing as above.
**10 banded star jumps OR 10 sqaut with side to side leg lifts** - 60 mini band marches – Same as above
**10 banded star jumps OR 10 sqaut with side to side leg lifts** - 50 side taps – Same thing as above.
**10 banded star jumps OR 10 sqaut with side to side leg lifts** - 40 banded donkey kicks (20 per side) – Down in a table top position, you’re going to hold those abs in tight while you kick one leg behind you for 20 reps in a row. Keep this controlled and smooth in movement, and kick your leg far behind you so you really feel the gluts contract.
**10 banded star jumps OR 10 sqaut with side to side leg lifts** - 30 side plank leg lifts (15 per side) – In a side plank position (and the band around your calves now) with your bottom leg bent and supporting you on the ground, keep your upper body nice and straight while you lift the top leg in smooth and controlled movements to really work the side bum and abs.
**10 banded star jumps OR 10 sqaut with side to side leg lifts** - 20 banded donkey kicks (10 per side) – Same as above.
**10 banded star jumps OR 10 sqaut with side to side leg lifts** - 10 side plank leg lifts (5 per side) – Same as above.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
Wow it sounded easier than it was. I like the drop set workouts. I don’t have a mini band but used ankle weights. Definitely felt it with the ankle weights on. Thanks Ashley!
Oh wow I bet that was tough!! Awesome work lady!!
I think I should’ve used a lighter band, but I was loving the burn!
Haha that is awesome!! Amazing stuff!
Will I be able to sit and stand tomorrow? My GOODNESS. Wonderful to see Pantera again ;-)
Carolyn!! We (Kaylie and I) were just talking about you yesterday and wondering how you were doing. I see you were doing a badass workout! Not only will you be able to stand today, but you’ll had some serious swagger lol
Omg my legs ass are numb. Lol. Love that band. Ty ash
Haha that’s kind of the way I felt too!! You’re most welcome Pat!!
Omg I am dripping! That was great!
Unreal!! Good thing they have a shower at your work ?
Love this one! would love to do a band workout with focus on arms.
Oh I like that idea! Consider it done ????
Was having issues trying to get the band to stay put during the side plank leg lifts, but man my legs are feeling super shaky and jello like! Thx Ash
As long as it worked I’m a happy camper! Next time take it around your upper thigh and see if that helps!
That. Was. Awesome!
You. Are. Awesome.
Did the steps and March for the whole count down. Two cortisone shots in right shoulder so I’m restricted for a few days of a lot of movement(fingers crossed it helps) So was happy to see this leg workout!
I’m glad you made it work anyways!! Nice work lady!
My first band workout! A good one. Thanks.
I’m glad you liked it! There are some goodies with this band! I think you’ll enjoy the change.
My first band workout too! I liked it. Happy Friday Thanks so much!
I’m pumped you ladies enjoyed it! You’ll have to go back and try some other ones too!
loved this!!!! won’t be able to walk tomorrow but totally worth it lol
Haha I mean, I think so! Great job lady!
Loved it
Awesome!!
Yay! All done. It felt so good to be back after having to take 4 weeks off dealing with temporomandibular joint dysfunction which caused much upper back, head, jaw, ear and neck pain. I’m finally feeling semi-human again, and am soooo glad I was able to get a workout in! This was a good starter. I also finished it off with the 6 minute bicep bonus. Hope you have a great Friday and an awesome weekend.
Wow what a month you’ve had! Happy you’re back at it and feeling like yourself again!
I ❤ bands! I know what I will coming back to this spring!
Yay!! Glad you did!
That felt great! At almost 7 months pregnant I’m really starting to feel my lower back tighten up and thought I should start to work on strengthening my butt to help it so that was perfect timing. The stretch at the end felt awesome!!
Oh yes! Good call. Can’t believe you’re 7 months already! Wow. So some of the other band workouts. You can search them if you like. That and stretching!
My bands were delivered last night so there was no excuse not to do my first band workout today! Loved it!!!! And I am proud to say this has been the first work out EVER that I have kept pace with Ashley!
Oh wow that’s so badass lady!! Good for you, on all accounts! I think you’ll enjoy the variety with the mini bands ;)
Loved it! Didn’t get super sweaty but my bootie was burning! Love that feeling!! ??
Me too!! When you don’t have to wash the hair it’s a bonus! Haha. Glad you liked it!
Great way to start my day! Happy weekend!
Beauty! Love weekends that start like this!!
I was so much more sweaty than I anticipated. I was using a makeshift band but it wasn’t cutting it. Need to get myself those official bands.
You sure do! They are an ass kicker those little things! Glad you tried to make it work regardless!
First real workout in 5 weeks!!!! And I didn’t even vomit!!!!!! WIN!!!
Love Love Love mini bands if I haven’t said it enough before lol
Wow that’s amazing! Glad you were down for one!! Totally win!! I love them too, you’re preaching to the preacher!! Haha.
I was glistening! Those marches are way more effective than you’d think! I really liked this style too!
*am glistening I suppose is correct terminology!
Right?! I thought the same when I first gave them a shot. Way to rock it on a Saturday lady!!
That one was a slooooooow burrrrrrrrrrn! Going to feel it tomorrow…. thanks Ashley!
You are most welcome lady!!! Yahoo to workouts on Saturday!!
Slippery Band but got’er done. Thx!
That means you were nice and sweaty! Good work!
Ouch those hips!
You got that right!!
My butt! I really liked the different take on drop sets. Thanks Ash!
Glad you enjoyed it! Cheers to burning butts!
OMG my butt was on fire. I started with the hardest band then had to drop down to the middle band those marches were the death of me. Thanks for the workout Ash. My daughter has joined me the workouts as well now. She loves them but agrees your workouts are the toughest lol.
Haha that’s awesome! Such a good roll model you are!
Did this yesterday – man was my bum burning!! :) Thanks!
????????
Loved this one such a good leg and bum burner
I am travelling again (Mt. Tremblant) and bringing a mini band is so easy! Great workout, Loved the fact that we didn’t have to reposition the mini band for each exercise. Thanks, Ashley!
I agree about the repositioning! Enjoy Mt. Tremblant!
We’re mixing it up this week! Too many side steps snapped Nicole’s band!!! hahaha
Decided to make this my first work out for the week. Dripping. So good! I love your mini band work outs!
You had me at “miniband drop set”……
Couldn’t wait until friday!!! Loved it!
I love me a mini band workout. This one hit the spot today! :)
Agree with Nicole.. hit the spot!
Holy bum burn! Thanks ash!
I love drop sets! Great way to start my Friday :)
Awesome way to start the day!
That’s a fav ? now off to have a beer to celebrate your birthday
Loved it!
I think I went a little crazy with the star jumps.. my band broke! ?
Yowsa! I saw you were using the red band and at first I thought maybe I will move up one… so glad I didn’t my butt and legs are on fire!! Thanks for another great mini band workout!
Serious butt Charlie ?! Can’t move
?♀️?
Just enough time to get this in before heading off to Cameron’s pitching clinic!
Amazing!! Nice work ??
One of my faves to come back too. Followed up Kaylie’s tricep torture with this one. You could say I’m glistening. Haha. Have a great Monday!!
PS….it’s coming back next week. Thanks for the reminder!!
You rock lady!! Hope you and the family are doing well at home.
Thanks for the burn, Ash ;)
Anytime Becky!!!
I have fallen off commenting lately but I’m trying to get back in the habit and boy oh boy was that a good one! My bum will be feeling that for days!!!
I love it when you comment!! Way to go lady! The burn is lovely!
Dripping in sweat!! Thanks….great workout!
Hey you! You’re most welcome!!
Good to get back into it. My butt was feeling it!
The comeback always feels good! Nice work Shannon!
Done! That was awesome!
I’m glad you think so!! Happy Friday a Karyn!!
Ohhhh my ass!
Hehehehe. Love that!!
WOW my butt was dying. And I am sweaty ?
Thanks!!!
Got you covered in the sweat department!! Woot woot!!
Confession time… I’ve owned those bands for over a year now and that was my first real workout with them! Addicted!
Sunday funday ✅
Holy hell Batman!
And that is a wrap on this week! Actually pretty sweaty!
That sure got my heart rate going! Sweaty Betty!!
That’s just what I wanted! Great work Andria!
Loved the combo of mini band and drop set! My favourites! And the cardio spikes were great. I think I’ll bookmark this one.
Oh amazing! I’m glad to hear the bookmarks are being used!!