20 Minute AMRAP Mini Band & Weighted Workout

by Ashley Dale Grant | Feb 25, 2019 | Members, Mini Band, Weighted Workouts, Workouts | 44 comments

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20 Minute AMRAP Mini Band & Weighted Workout
Print Workout Here
Buy Mini Band Here

One of those appropriate workouts for when you’re tight on time and know you want exactly 20 minutes of working hard. I hammered through these for 7 sets in the 20 minutes. Do your best and comment below!

What you will need:

Mini bands + weights ;)

Warm-Up:

Included in warm-up.

Workout:

We’re going to be doing each of the exercises below for the reps stated, and running through them as many times as we can in 20 minutes! You can keep up with me, go faster, or take it slower. Whatever works best for you!

Exercises

Mini band side to side steps, 50 reps – With the band around your thighs, calves or feet (the lower they are the harder), you’re going to keep those knees slightly bent, and then step side-to-side to get the side bum engaged and the cardio up and rocking.
Bicep curls, 10 reps – With the band around your calves or feet for more intensity, you’re going to just slightly bend those knees as you step side to side to work the side bum.
Mini band mountain climbers, 20 reps –With the band around your feet, you’re going to slowly and controlled, bring your knees in towards your chest, and tap your toe on the ground. Keep your hands directly underneath your shoulders, your abs in tight, and your hips in line with your shoulders (not sagging or too high).
Modification: You can do this on your knees as well, no problem! Do what works for you.
Push-up with alternating step ups, 10 reps– With the band around your feet, you’re going to complete one push-up (off or on the knees) and then walk your foot towards your hand for a nice oblique contraction on each side.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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44 Comments

Andrea Was on February 25, 2019 at 5:39 am

Great mini-band workout! Thanks Ash!
Reply
- Ashley Dale Grant on February 26, 2019 at 2:04 pm
  
  Anytime lady! You know where to find me hehe.
jenvanson on February 25, 2019 at 5:47 am

Happy Monday! Done – thanks babe
Reply
- Ashley Dale Grant on February 26, 2019 at 2:05 pm
  
  My pleasure!! Loving you kicking butt at life right meow!!
- jenvanson on February 26, 2019 at 2:24 pm
  
  Hahah.. wait until July when I’m drowning in work – I’ll need every bit of butt kicking you can dish out.
Catrina Visser on February 25, 2019 at 5:48 am

Loved this one – nice and quick for a Monday!
Reply
- Ashley Dale Grant on February 26, 2019 at 2:05 pm
  
  Beauty! Glad you enjoyed it.
Angelika Henning on February 25, 2019 at 5:56 am

Followed along with you Ashley 100 bridges done.
Happy Monday Lady!
Reply
- Ashley Dale Grant on February 26, 2019 at 2:05 pm
  
  Nice!!! Always nailing it. Bet it was a great start to your week ??
Angelika Henning on February 25, 2019 at 5:56 am

Followed along with you Ashley. 100 bridges done
Happy Monday Lady!
Reply
Andria684 on February 25, 2019 at 6:36 am

I was dragging my butt today, but I got ‘er done!
Reply
- Ashley Dale Grant on February 26, 2019 at 2:06 pm
  
  There you go!! I bet it helped to perk you up a bit!
Tanny1107 on February 25, 2019 at 6:39 am

Nice start to Monday…quick, yet effective!
Reply
- Ashley Dale Grant on February 26, 2019 at 2:06 pm
  
  Just the way I roll!! Glad you enjoyed it.
Jessica Graham on February 25, 2019 at 8:56 am

feeling strong with that one!!
Reply
- Ashley Dale Grant on February 26, 2019 at 2:07 pm
  
  Nice!! That’s what we want to hear. Love seeing you on a roll!
sonjafriel on February 25, 2019 at 10:00 am

Great workout. Thanks!
Reply
- Ashley Dale Grant on February 26, 2019 at 2:07 pm
  
  Anytime Sonja!
Meg on February 25, 2019 at 10:24 am

Is band burn a thing? My feet are feeling that one just as much as everything else. ? Thanks Ashley, that was a great way to start the week!
Reply
- Ashley Dale Grant on February 26, 2019 at 2:07 pm
  
  I’m not sure but it’s possible!! Hope you’re ok and don’t have much of a burn lol. Glad you enjoyed it regardless.
Sarah Honey on February 25, 2019 at 11:11 am

Great Monday workout! Thanks Ashley!
Reply
- Ashley Dale Grant on February 26, 2019 at 2:08 pm
  
  My pleasure Sarah!! Thanks for joining me.
Kate Stock on February 25, 2019 at 12:09 pm

Bam!!! Love a good AMRAP!
Did the mountain climbers for the first time in a while!!!
Reply
- Ashley Dale Grant on February 26, 2019 at 2:08 pm
  
  You and me both!! Glad you enjoyed it.
- Ashley Dale Grant on February 26, 2019 at 2:08 pm
  
  And did the mountain climbers!! Wooohooo!!
Kendra Lawrence on February 25, 2019 at 3:13 pm

All done. My hips didn’t like that push up step in thing so extra stretching once I get home!
Reply
- Ashley Dale Grant on February 26, 2019 at 2:09 pm
  
  Good call!! Do the stretching and foam rolling if you have one of those too.
Jackie McDonald on February 25, 2019 at 3:34 pm

Good one! Thanks! The push ups were tough ?
Reply
- Ashley Dale Grant on February 26, 2019 at 2:09 pm
  
  They certainly were!!
Jennifer Wiggans on February 25, 2019 at 4:26 pm

Happy Monday
Reply
- Ashley Dale Grant on February 26, 2019 at 2:09 pm
  
  Right back at you! Way to start your week strong.
sarawilbur on February 25, 2019 at 7:47 pm

Love this one! But my bands do not want to stay on my foot! I was getting pretty pissed with them after the first set ???
Reply
- Ashley Dale Grant on February 26, 2019 at 2:10 pm
  
  It’s a love/hate relationship sometimes with bands. Lol. I get it!! Glad you stuck with it.
Nicole Smith on February 26, 2019 at 11:36 am

Done! Thanks Ash!
Reply
- Ashley Dale Grant on February 26, 2019 at 2:10 pm
  
  Anytime lady!!
Kristina Bergeron on February 26, 2019 at 7:21 pm

I likey! Done!
Reply
goodwink on February 26, 2019 at 8:55 pm

Good one! Thanks!
Reply
Daniella on February 27, 2019 at 6:03 pm

Loved doing this one and broke in my new dynabands. Found it difficult because I bought 10″ for a challenge and boy it was!! Couldn’t find the link for the roller workout but I’ll search the site.
Reply
Sandra on March 17, 2019 at 2:10 pm

Ashley this is a good one ☝️ I had to finish the step up to end the set of 7 ?‍♀️ Love it .
Reply
April Patch on March 18, 2019 at 5:50 pm

Better late than never! :)
Reply
victoriaaileen on March 31, 2019 at 7:28 pm

First one done! Yikes that was awesome!
Reply
- Ashley Dale Grant on April 2, 2019 at 4:09 pm
  
  You did it though!! Welcome!!
Julie on February 19, 2023 at 2:13 pm

3/3 ✅
Reply
- Ashley Dale Grant on February 20, 2023 at 1:50 pm
  
  Way to kick butt last week, Julie!!! 3/3 is amazing!!

20 Minute AMRAP Mini Band & Weighted Workout

44 Comments

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