20 Minute Mini Band Butt Drop Set Workout

by Ashley Dale Grant | Sep 9, 2019 | Members, Mini Band, Workouts | 54 comments

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20 Minute Mini Band Butt Drop Set Workout
Print Workout Here

Today your booty is going to be on fire. Enjoy!! Hehe.

PS – If you want to go longer than 20 minutes today, you can make this a pyramid set rather than a drop set. That means once you get down to 10 reps, you’ll take a quick break and make your way back up to 40 ;)

What you will need:

Mini Band (with the most resistance)

Warm-Up:

Included in your warm-up

Workout:

We’re going to be doing each exercise for 40 reps, 30 reps, 20 reps, and 10 reps.

Exercises:

Side to Side Step with Pause – With the mini band around your thighs (lightest), calves (medium) or feet (heaviest), you’re going to take lateral steps side to side, adding in a slight pause when you step over while trying to hover the opposite foot to really work the core.
Alternating Standing Kick Backs with Pause– With the band once again around your thighs, calves or feet, you’re going to stand with your knees slightly bent, and then you’re going to alternate kicking one leg behind you until it’s extended and you can pause on your toe to really squeeze the bum.
90 Degree Donkey Kicks, Left – In a table top position, keep both knees in a 90 degree angle, and then lift your left leg so your knee is line with your hips. Keep both hips pointing down during this move, the abs in tight, and don’t hyperextend your lower back. Keep everything rock steady so you can really feel the bum doing the work.
90 Degree Donkey Kicks, Right – Same as above on the opposite side.

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley

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54 Comments

monzara87 on September 9, 2019 at 6:34 am

Love the mini band workout! I haven’t done one in a while. Thanks Ashley!
Reply
- Ashley Dale Grant on September 10, 2019 at 4:27 pm
  
  Oh yay, I’m glad!! You’re most welcome Monica!
Andria684 on September 9, 2019 at 6:44 am

Perfect workout to help me get back into routine! Thanks lady ?
Reply
- Ashley Dale Grant on September 10, 2019 at 4:27 pm
  
  Anytime Andria!
TJ1977 on September 9, 2019 at 8:03 am

Awesome, thank you!!!
Reply
- Ashley Dale Grant on September 10, 2019 at 4:27 pm
  
  You’re most welcome Tamiah!!
Tanny1107 on September 9, 2019 at 2:27 pm

I love all things booty lol. This was a nice quick lunch time workout.Thank you!
Reply
- Ashley Dale Grant on September 10, 2019 at 4:28 pm
  
  Oh I love it when you guys can squeeze it in during the day and just enjoy the evening! Also…. ? ? ?
julieboak on September 9, 2019 at 4:34 pm

first off, LOVE the garage!!! Secondly, I did it without the band, but since my booty is still feeling the 1000 rep workout that I did on Saturday, I don’t think I needed it haha!! Loved this workout, definitely going to invest in some bands soon :)
Reply
- Ashley Dale Grant on September 10, 2019 at 4:29 pm
  
  Oh thank you!! It’s been fun working out in there. Fresh air is beautiful! Bike doesn’t hurt the eyes either lol. And hells yes, you can still feel this without the bands. Hehe.
Nicole Sommer on September 9, 2019 at 5:17 pm

Excellent location and workout out! My booty feels juicy!
Reply
- Ashley Dale Grant on September 10, 2019 at 4:30 pm
  
  Thank you and…… ??? BAM!
Jennifer Wiggans on September 9, 2019 at 6:31 pm

Love a band workout!
Reply
- Ashley Dale Grant on September 10, 2019 at 4:30 pm
  
  I’m glad you do! Also, you rock. That is all ??
Nicole Smith on September 10, 2019 at 2:45 pm

The hubby is currently out of town and I’m stress AF. This quick workout was just what I needed. Short, sweet and effective. Thank you! :) :) :)
Reply
- Ashley Dale Grant on September 10, 2019 at 4:31 pm
  
  Matt’s out of town this week too!! And I only have one. Sending you all the strength you need Momma!! Glad you were able to fit this in!
Photokat on September 10, 2019 at 8:54 pm

Just did my first RFO workout! Loved this even without the mini-bands. Even my kiddo was into it.
Reply
- Ashley Dale Grant on September 11, 2019 at 9:20 pm
  
  Hells yes!! Gets me excited!
slambs5 on September 11, 2019 at 9:20 am

Always love a band workout even while I’m cursing those fire hydrants! Nice change of scenery ?
Reply
- Ashley Dale Grant on September 11, 2019 at 9:21 pm
  
  I curse them too!! And glad you liked it ??
Kate Stock on September 11, 2019 at 2:55 pm

Yes yes yes!!!!! Rushed home from surgery to bang this out before grabbing the kiddies!!!
Reply
- Ashley Dale Grant on September 11, 2019 at 9:21 pm
  
  I love banging things out too!! Hehe. Just being silly. Way to go Momma!
- Ashley Dale Grant on September 11, 2019 at 9:22 pm
  
  Also…if people didn’t know what you did for a living this would look awfully funny that you came directly home from surgery to do this. That’s commitment! Haha.
Kristina Bergeron on September 11, 2019 at 8:55 pm

Wheeew! Those side steps burn!
Reply
- Ashley Dale Grant on September 11, 2019 at 9:22 pm
  
  Yup!!! They sure do!
Lorimac on September 11, 2019 at 9:07 pm

My first RFO workout tonight. Got a sweat on. Enjoyed using the band.
Reply
- Ashley Dale Grant on September 11, 2019 at 9:23 pm
  
  So happy you enjoyed it! Welcome to our sweaty, but Royal Family Lori!
- lhicks22 on September 14, 2019 at 4:53 pm
  
  Yay!!!!!
lhicks22 on September 14, 2019 at 4:54 pm

Love mini band workouts. Just bought a new set of them and they are soooo much better than my other ones.
Reply
- Ashley Dale Grant on September 17, 2019 at 12:43 pm
  
  Yeah, that can make a big difference! Hope your back is good!
ChasingSarenity on September 15, 2019 at 1:52 pm

Great workout!!
Reply
- Ashley Dale Grant on September 17, 2019 at 12:42 pm
  
  I’m glad you enjoyed it!
sandra on November 14, 2019 at 9:35 am

Thanks for a great workout. Love that I can travel with my mini band and use the search feature on your website.
Reply
Sandra on January 21, 2020 at 9:09 am

Great travel workout. Thanks!
Reply
- Ashley Dale Grant on January 24, 2020 at 7:21 am
  
  ??
SHERRYEKSTROM on September 21, 2020 at 8:30 am

Love working the booty! My bum is on fire ☺
Reply
- Ashley Dale Grant on September 21, 2020 at 2:14 pm
  
  Excellent, I was going for that!!! Haha
lisakvapil on September 21, 2020 at 1:20 pm

Loved it!
Reply
- Ashley Dale Grant on September 21, 2020 at 2:15 pm
  
  I’m so glad to hear that!!
Jennifer Wiggans on September 21, 2020 at 5:53 pm

Feelin that burn
Reply
- Ashley Dale Grant on September 27, 2020 at 9:55 am
  
  BOOTY BURN IS AWESOME
LaurenSledziewski on September 21, 2020 at 7:53 pm

Holy cramp that was tough!! I did the entire ladder and my bum is on fire!!!!!
Reply
- Ashley Dale Grant on September 27, 2020 at 9:55 am
  
  I hope you were feeling it for a couple days :)
Kendra Lawrence on September 22, 2020 at 4:56 pm

I feel amazing after that! Thank you. On a side note those leggings are awesome!
Reply
- Ashley Dale Grant on September 27, 2020 at 9:48 am
  
  I’m glad you felt amazing after! The leggings are Under Armour!
Julie on September 23, 2020 at 5:07 pm

Loved it, thanks Ashley!!!
Reply
- Ashley Dale Grant on September 27, 2020 at 9:47 am
  
  You’re most welcome Julie!
- Ashley Dale Grant on September 27, 2020 at 9:54 am
  
  The pleasure is mine Julie!
Ann on September 24, 2020 at 5:38 am

What a burn!!! Thanks!
Reply
- Ashley Dale Grant on September 27, 2020 at 9:51 am
  
  ANYTIME ANN :)
Karyn Ngo on September 24, 2020 at 7:30 am

Did the whole pyramid and now my ????????! Loved it. Going to measure my ass next time lol
Reply
- Ashley Dale Grant on September 27, 2020 at 9:47 am
  
  DO IT! You’ll be mind blown!
Kim Ruis on September 24, 2020 at 4:27 pm

I love that i can pop down to the basement on my lunch on the weeks I’m working from home (now that the kids are back in school – yeah!!) and get these done. Such a good refresher for a solid afternoon of work. Thanks Ash!
Reply
- Ashley Dale Grant on September 27, 2020 at 9:46 am
  
  I am so happy you can do that too! It really is the beauty of these workouts…SUPER QUICK! Thanks for the comment Kim!

20 Minute Mini Band Butt Drop Set Workout

54 Comments

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