20 Minute Stacked Mini Band Workout

by Ashley Dale Grant | Jan 27, 2020 | Members, Mini Band, Under 20 Minutes, Workouts | 81 comments

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20 Minute Stacked Mini Band Workout
Print Workout Here

Ladies, you love to work that booty. My promise, is that this will do just that ;)

What you will need:

Mini band

Warm-Up:

Various moves to warm up your hips and arms.

Workout:

We’re going to start with 2 exercises and stack/add one exercise after each new set until you’ve completed all 6 exercises. We’re going for 45 seconds on, 15 seconds off, for a total of 4 sets!

Exercises:

Side to side steps – With a mini band around your feet, calves, or quads and keep it here while you step side to side with your feet separated hip distance apart and your knees slightly bent.
Mini jumps forward and back – With the mini band around your feet, calves or quads and keep it here while you do mini jumps forward and back.
Squats with knee pushes – With the mini band around your quads, you’re going to come down into a squat and then push your knees out.
Tabletop plank hold – With the mini band around your calves or quads, go into a table top position and then hold your knees off the ground just an inch or two to really recruit the core, quads and arms.
Tabletop v opens – Same position as above but with your knees on the ground and the band around your calves, lift your feet off the ground and open and close them.
Mountain climbers – With the band around your feet this time, you’re going to come into a plank position and then alternate bringing your knees into towards your chest!
Modification: You can also do this on your knees.

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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81 Comments

michlreid on January 27, 2020 at 5:52 am

??
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- Ashley Dale Grant on January 27, 2020 at 8:04 pm
  
  YESSSSSS! What a start to your Monday ??
- Rebeccafelice on February 1, 2021 at 10:35 am
  
  This was awesome ? ? ?
  Booty is burning! Thanks Ash!!
slambs5 on January 27, 2020 at 9:45 am

?????
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- Tanny1107 on January 27, 2020 at 7:37 pm
  
  I enjoyed this one!!! Mar said his ass hurts lol
- Ashley Dale Grant on January 27, 2020 at 8:08 pm
  
  Hahahahaha. Tell him I said you’re welcome ?
- Ashley Dale Grant on January 27, 2020 at 8:05 pm
  
  Nice work Sandie!!
Manic_Mama0915 on January 27, 2020 at 11:04 am

Holy Crap my bum is on Fire!! amazing way to start the week! Thanks Ash
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- JCleary79 on January 27, 2020 at 5:33 pm
  
  Ouch. But yay!
- Ashley Dale Grant on January 27, 2020 at 8:07 pm
  
  Damn straight!! It’s a love/hate!!
- Ashley Dale Grant on January 27, 2020 at 8:05 pm
  
  I’m so happy you and I think that getting a firey butt is enjoyable!! Haha.
l_ashbourne on January 27, 2020 at 2:49 pm

Loved it! Those mountain climbers at the end were evil! Thank you Ashley:)
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- Ashley Dale Grant on January 27, 2020 at 8:06 pm
  
  It may have had an influence on why I left them until the end hehe.
- Ashley Gabel on February 3, 2021 at 6:47 pm
  
  Great one. Thanks Ash
Nicole Smith on January 27, 2020 at 2:50 pm

This was great. Thank you!
Reply
- Ashley Dale Grant on January 27, 2020 at 8:06 pm
  
  You’re most welcome lady!!
Kate Stock on January 27, 2020 at 3:01 pm

Damn my ass is on ? ??
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- Ashley Dale Grant on January 27, 2020 at 8:06 pm
  
  Wooot woot!! Love it.
Amy on January 27, 2020 at 5:39 pm

???
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- Ashley Dale Grant on January 27, 2020 at 8:07 pm
  
  ???⚡️
julieboak on January 27, 2020 at 6:13 pm

holy guacamole is my booty burning!!!!!
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- Ashley Dale Grant on January 27, 2020 at 8:07 pm
  
  That guac definitely had some spice to it!
lhicks22 on January 27, 2020 at 6:20 pm

Omg ? is ? but also ?? And abs hahaha. Loved it!!
Reply
- Ashley Dale Grant on January 27, 2020 at 8:07 pm
  
  Yay!! I’m so freaking happy to hear our ???⚡️
Dperrott on January 27, 2020 at 6:52 pm

Loved it.;….found the table top plank holds tough….but stuck with it! Thanks!
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- Ashley Dale Grant on January 27, 2020 at 8:08 pm
  
  Nice work!! They are hard!
Jenn169 on January 27, 2020 at 9:28 pm

Oh my ? is on ? ?. Really enjoyed this one, those table top plank holds were hella hard!!!
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- Ashley Dale Grant on February 1, 2020 at 8:30 pm
  
  They are SO HARD! I bet you felt it all week!!
JDix13 on January 27, 2020 at 10:04 pm

booty is feeling that one!
Reply
- Ashley Dale Grant on February 1, 2020 at 8:29 pm
  
  I thought I saw you walking funny at daycare ;) hehe
Andria684 on January 28, 2020 at 6:44 am

Didn’t get to this one yesterday so I made sure I did it this morning!! ??
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Sandra T. on January 28, 2020 at 6:45 am

That tabletop was my killer! Did it! i love mininband workouts. I think it is the simplicity, which appeals to the minimalist in me. Thanks for a great start to the day.?
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- Ashley Dale Grant on February 1, 2020 at 8:29 pm
  
  The table top pose always gets me too!! And I like simplicity as well :)
Lisa Kvapil on January 28, 2020 at 9:31 am

Ass is on fire! Love it. I missed last weeks workouts, I was in Panama on a yoga retreat. Happy to be back to these workouts :)
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- Ashley Dale Grant on February 1, 2020 at 8:28 pm
  
  Oh wow, a yoga retreat must have been amazing!!
LaurenSledziewski on January 28, 2020 at 10:09 am

Loved that one. My butt is on fire ????
Reply
- Ashley Dale Grant on February 1, 2020 at 8:27 pm
  
  So impressed with you Lauren!!
Amanda Savoy on January 28, 2020 at 12:01 pm

Omg my ? is in ???
Reply
- Ashley Dale Grant on February 1, 2020 at 8:27 pm
  
  You’ve been doing great this month Amanda! Keep it up!
SHERRYEKSTROM on January 28, 2020 at 3:45 pm

Booty is on fire and I love it!
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- Ashley Dale Grant on February 1, 2020 at 8:27 pm
  
  I hope it stayed with you all week ;)
Elizabeth Quail on January 28, 2020 at 5:17 pm

???
Reply
- Ashley Dale Grant on February 1, 2020 at 8:26 pm
  
  So proud of you Liz!
Angelique Ashwin on January 29, 2020 at 7:27 am

Feels good to burn!?
Reply
- Ashley Dale Grant on February 1, 2020 at 8:26 pm
  
  I’m glad you think so!
Karyn Ngo on January 29, 2020 at 8:42 am

Definitely ???
Reply
- Ashley Dale Grant on February 1, 2020 at 8:26 pm
  
  BAM!
April Patch on January 29, 2020 at 4:38 pm

I’m struggling this week, well really since Cameron’s birthday celebrations Jan 16 and on. So much on the go and I’ve never been so excited for my birthday in my whole life which is just another week of celebrations this week. Must be the house and feeling at home! February 3rd and on I need to be a hermit to reach my goals I have set. This one was solo as Cameron is off to basketball tonight.
Reply
- Ashley Dale Grant on February 1, 2020 at 8:25 pm
  
  I’m so happy you had such a wondering and exciting week celebrating lady!! And you still got these in!
Tlenny on January 31, 2020 at 1:37 pm

Burn baby burn ? ??
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Kristina Bergeron on January 31, 2020 at 6:38 pm

Such a great start to the weekend!
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Lisa Zapfe on February 1, 2020 at 9:48 am

Had a screaming baby halfway so became a weighted booty workout!!
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ChasingSarenity on February 1, 2020 at 10:31 am

Awesome workout! Did Rabat as yesterday and now everything is on fire!!!
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Jennifer Wiggans on February 5, 2020 at 5:48 pm

Wowzers
Love a mini ban workout
Reply
Nicole Sommer on February 10, 2020 at 7:47 am

I’m back at it! Nice seeing you!
Reply
- Ashley Dale Grant on February 12, 2020 at 7:54 am
  
  It was nice seeing you too! And welcome back ;)
Michelle Fraser on February 19, 2020 at 10:58 am

Great workout but I think I need some harder mini-bands to get a better burn. Did you get those new ones you mentioned yet and how do you find them? I have harder ones but they’re skinny so cut into my leg…but I was looking at getting nylon ones…just not sure which ones and if they’re good? Thoughts?
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- Ashley Dale Grant on February 19, 2020 at 8:18 pm
  
  I haven’t! They never sent them! Thicker ones are ideal though – id look up mini bands on amazon and see what comes up. I haven’t in a while and I bet there’s way more selection now.
Fitby40 on January 31, 2021 at 1:00 pm

I definitely felt that!
Reply
- Ashley Dale Grant on January 31, 2021 at 1:03 pm
  
  Awesome work Meghan!!
SHERRYEKSTROM on February 1, 2021 at 8:41 am

My bum was already ?from booty/core Saturday and now ????? wow
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Rebecca on February 1, 2021 at 8:42 am

On fire is right! I had the laziest weekend and was not feeling a workout this morning. But got up and did it! Feel so much better.
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KristyAK on February 1, 2021 at 2:00 pm

Wowza. That stacked workout locked my ass. Very literally. I have a feeling I’ll still be hurting for Wednesday morning!
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Jenn169 on February 1, 2021 at 2:02 pm

My ass was on fire ? ?. I decided to workout during my lunch cause I was super sleepy all morning, this helped pump me up. Hopefully the afternoon will be better now. Mini band workouts are my favourite. I got the Arena bands for Christmas and holy crap are the hard.
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- Ashley Dale Grant on February 11, 2021 at 11:33 am
  
  I am so happy you got the Arena bands! And yes….they work :).
Kendra Lawrence on February 1, 2021 at 5:08 pm

? ? ?
Reply
Jennifer Wiggans on February 1, 2021 at 7:04 pm

? going to feel this tomorrow
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Catherine McCallion on February 1, 2021 at 8:38 pm

That tabletop plank! ?
Managed to do the mountain climbers on my knees without popping my hip, so that was a big win for me!
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- Ashley Dale Grant on February 11, 2021 at 11:33 am
  
  That’s awesome! Keep stretching the hips Catherine!
Jenna Lum on February 2, 2021 at 9:54 pm

Butt is on ???!!!! Great workout for breaking in my new bands!!!! Thanks Ashley!!
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- Ashley Dale Grant on February 11, 2021 at 11:32 am
  
  Ohhhhh….what did you think of the new bands? Did you get the fabric type?
julieboak on February 3, 2021 at 11:31 am

I generally despise mountain climbers, but I actually didn´t mind them with a miniband. They felt much more controlled and effective. Thanks Ash!
Reply
- Ashley Dale Grant on February 11, 2021 at 11:31 am
  
  I 100% agree! They feel so good with the mini bands. I really like them like that too!
Ashsavage on February 4, 2021 at 8:45 pm

I have lost my bands so I did this weighted where I could bu5 no jumping for me. Managed to do this quickly while kids had quiet time in bed. Yay.
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- Ashley Dale Grant on February 11, 2021 at 11:29 am
  
  Perfect xx
KendraD on February 7, 2021 at 12:17 pm

This one burned, the table top move was by far the most mentally challenging for me ! I bookmarked this one for later though :) 3/3 workouts done !
Reply
- Ashley Dale Grant on February 11, 2021 at 11:25 am
  
  Love that you are using the bookmark feature :)
sandra on July 11, 2021 at 10:31 am

I came back to this one while travelling. Love mini band workouts and especially when the mini band just stays in one location! Thanks
Reply
- Ashley Dale Grant on July 13, 2021 at 2:39 pm
  
  Totally!! Beauty of saving the workouts and being able to come back. I hope you’re not getting too much rain where you are!
sandra on September 2, 2022 at 5:52 am

This is one of my favourites. That table top plank works me!
Reply
- Ashley Dale Grant on September 4, 2022 at 8:21 am
  
  I love the table top planks too!!

20 Minute Stacked Mini Band Workout

81 Comments

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