21 Minute Mini Band Workout
Print Workout Here
Buy Band Here
We are going old school and releasing our inner Jane Fonda at the end of this workout, but before we begin…lets get that heart rate up and rocking!
What you will need:
- Mini band and set of weights.
Warm-Up:
- Some moving around to get that badass bod warm!
Workout: Each circuit has 5 moves, you will perform each move for 30 seconds. Repeat twice and finish off like one badass babe
Circuit 1
- Squat with Side Step – Put the bands around your ankles, perform a squat, and once you come to the top take a giant step to the side and squat again. Repeat back and forth
- Squat with Bicep Curl – place an additional band around your wrists, stretch them so your arms are fully engaged. Perform a squat and as you come up perform a classic bicep curl, being sure to keep the bands pulled apart to ensure you are engaging them fully
- I to Y – standing tall, keep the bands on your wrists and raise your hands above your head, keeping your arms straight. Start with arms straight in the air and open them up into a Y position
- Sumo Squat Walks – sink down into a wide squat, with the mini band around your ankles and take 6 steps forward, and then walk back 6 steps returning to starting position. Stay as low as possible to burn out those quads!
- Squat Jack Jumps – standing tall, jump your legs out wide and sink down into a squat, and jump back into a standing position. To modify you can take the jump out and perform a classic squat
**Repeat circuit twice**
Circuit 2
- Side Lunge – you may choose to use a lighter band for this circuit, stepping as far over as you can perform a side lunge. Be sure to keep your knee from going over your toe, and make sure your bum is coming back behind you. When coming back up to standing position be sure to push off the heal of your foot that is in the lunge to protect the knee
- Tricep Extension – The best way to ensure you are performing this move correctly, is to watch the video for further explanation
- Side Lunge – the same as above on the opposite leg
- Tricep Extension – same as above with the opposite arm
- Booty Back Kicks – keeping your body upright and straight, kick back your right leg at a 45 degree angle as far as you can, with control come back down into a standing position, and continue to rep it out, the second time through be sure to switch legs
**Repeat circuit twice**
Circuit 3
Be sure to move the bands up from your ankles to just above your knees.
- Side Leg Raise – laying flat on your side, straighten your top leg, tap it on the floor and then raise to the sky as high as you can, bring back to the floor with control and resistance, don’t just let it fall back down.
- Clam Shells – Continue laying flat on your side, but slightly bend the knees towards your chest. Keep your feet stacked on top of each other, and simply lift your knee away from the other knee towards the sky, return back to starting position, and continue to rep
- Bridge – on your back, heels planted into the floor, knees bent, lift your bum up as high as you can and squeeze your glutes as tight as possible, release back to the starting position, but never fully resting on the floor.
- Donkey Kicks – Come on to all 4’s in a table top position, hands and knees about hip width apart, extend on leg out straight, tap on the floor and raise towards the sky, stopping at about the height of your bum, return to starting position
- Fire Hydrant – In table top position, bring your knee up to the side of the body, keeping it bent the entire time. You are trying to get your leg to be parallel with your body, return to starting position
**Repeat circuit on the other side**
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Make today badass,
Kaylie Ginn
Felt great thks
my pleasure !!
The booty was on fire! And those I to Y were killer!
burn baby burn
You know I love me some bands! ❤️
Hell ya you do !
I can I just say I love the energy and wittiness you bring to your workouts! It makes them so much fun, and even makes you forget that you are working out sometimes. Love it! This mini band workout was amazing! Probably one of my favourite styles these days!
Thank you SO much, you are so sweet!!!! I am glad it helps distract from the pain!
I really like this style!
oh good I am so glad :)
Did this one a day early. Omg my butt is on fire!!!!!!! Thanks for the awesome band work out. I am loving these SO much!
oh awesome, so happy you are enjoying!!! I love the bands too!
Nice!
I really like the band workout. Butt was on fire so were the arms and legs loved this workout and how fast it went by. Thanks for the workout
my pleasure Dawn! It really did go by fast, but man did it burn LOL
Flew by! Really loved this one, all the pulses were killer!!! Thanks, Kaylie
my pleasure! glad you enjoyed this one :)
Loved it! Thanks for letting us know what bands you were using. Totally helpful
oh I am glad that was helpful for you, will continue to do that in the future!
Done! Thanks for a great band workout Kaylie!
woohoo high 5 !!!
Thanks K!! Ass is ON FIRE❤️
ya its a really burner for sure LOL
Not Sweaty so much as having a sore butt!!
I really liked that. My kind of workout. Love that burning feeling.
Thanks need to get back at this
I love that burning feeling too!
Amazing my ? Is on fire!
YES, exactly what I was hoping for ;)
Love these band workouts…not sure my ass does though
Thanks lady
your ass LOVES them <3
Love those band burns!!!
burn baby burn
Done!! That will help work off those egg mcmuffins ;)
hahahahahah YES
Loved it! Thank you!! ?
Love bands. Ass on fire ty Kaylie.
Just got my bands in the mail this week. Great workout!
oh what an exciting delivery! love my mini bands
Loved the circuits! This one is a ‘fave save’ for a rainy day. Thanks, Kaylie!
oh awesome Amber love hearing that, glad you enjoyed it!
Great weekend kick off!
YES!! totally
Enjoyed this one for my booty. Thx!
booty booty booty baby
Needed this!
Amazing! Thank you!!
love this!!
Just did this tonight… love working the booty!!!
You and me both! Hope that booty was talking to you all weekend!
Done!!!
Great work. Happy Easter Jo!
This made me so happy! I will be coming back to this one for my booty building. Gotta do it! :)
?
Just got some bands and wanted to try out a band workout. This one did not disappoint! Buns on fire!
Amazing! Glad you liked it and got yourself some bands!
Loved it really feel the booty burn!
Came back to this one, love the burn!
Its a goody!
I love mini band workouts! Beautiful booties!
Damn straight!!
I did this one last week and again today. LOVE it, It is amazing how much
I am sweating with very little jumping around!
That’s amazing!!! You’ll love some of Mer’s coming up. They hit the same way too, Sandra. Intense but without the jumping. One coming up next week!
Love a good miniband booty workout! Thanks Kaylie :)
I love mini bands! Feel like I really killed that workout.
YESSSS!! Love hearing you say that you ‘killed a workout” Catherine!!