23 Minute Total Body Mini Band Workout | Royally Fit
23 Minute Total Body Mini Band Workout

23 Minute Total Body Mini Band Workout

by | Feb 12, 2018 | Body Weight Workouts, Members, Mini Band, Workouts | 25 comments

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23 Minute Total Body Mini Band Workout
Print Workout Here
BUY BANDS HERE

Join me for a quick strength building workout that will get that heart pumping and the body burning!

What you will need:

  • Booty/Mini Bands

Warm-Up:

  • Various moves to get that body warm like jogging on the spot and light squats.

Workout: We are doing 5 moves 4 x through for 50 second on 10 seconds off!

  • Side step – have the band right above the ankles and take on big step to the right and then one big step to the left. Sink low to really burn out the glutes
  • Plank walk outs – start standing tall and walk yourself out to a plank, now bring yourself back up to standing. Feel free to throw a push up in while you’re in plank :)
  • Plank Jacks – Get into plank position, keeping the shoulders, elbows and wrists all aligned and step one foot out and back in, repeat on the other side. Continue side to side and feel those abs working. Make sure your bum is down and your abs are pulled in tight
  • Back Rows – wrap the band around your feet and grab the bands with your hands. While keeping you shoulders pulled back and your check open begin to pull the bands with control your midsection, with you elbows slightly grazing the sides of your body. Hold for 1 and release with control.
  • Bicycle Crunch – leave the bands around your feet and perform a classic bicycle crunch with the lower body while leaving the upper body relaxed on the floor. Make sure your back is flat on the floor and that you are not holding your breath.

Cool Down/Stretching

  • Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Kaylie Ginn

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25 Comments

  1. Rita Campbell
    Rita Campbell on February 12, 2018 at 12:41 pm

    Yes please! More booty bands! Loved this!

    Reply
  2. Patricia C
    Patricia C on February 12, 2018 at 7:54 pm

    I so love bands. Wicked burn. Ty girl.

    Reply
  3. Becky McDougall
    Becky McDougall on February 12, 2018 at 8:16 pm

    Love this!! Booty burning! Thanks so much, Kaylie!

    Reply
  4. Brittney Boone
    Brittney Boone on February 12, 2018 at 9:08 pm

    I literally only want to do band workouts from now on!
    My ? is on ?!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 14, 2018 at 7:36 pm

      Hahahaha you and me both Momma ??

  5. goodwink
    goodwink on February 13, 2018 at 9:08 pm

    This was awesome!

    Reply
  6. Andrea Was
    Andrea Was on February 14, 2018 at 5:45 am

    Thanks for the great morning workout! (even without a band lol)

    Reply
  7. faloncastellano
    faloncastellano on February 14, 2018 at 6:04 am

    Done! Bicycle move was awesome!

    Reply
  8. ngallant07
    ngallant07 on February 14, 2018 at 10:14 am

    Loved it!

    Reply
  9. Ashsavage
    Ashsavage on February 14, 2018 at 10:51 am

    Good one, bands feel so good

    Reply
  10. Michelle Fraser
    Michelle Fraser on February 14, 2018 at 11:17 am

    Great workout! Plank jacks were killer! Thanks for the good quick burn! :) Happy Valentine’s Day!!

    Reply
  11. Lisa Zapfe
    Lisa Zapfe on February 14, 2018 at 1:50 pm

    Done! loved that thank you Kaylie!

    Reply
  12. Angelika Henning
    Angelika Henning on February 14, 2018 at 5:53 pm

    My bum, she hurts!!

    Reply
  13. April Patch
    April Patch on February 14, 2018 at 6:49 pm

    Happy Valentine’s Day Fitness Cupid! ?

    Reply
  14. Carolyn Willson
    Carolyn Willson on February 15, 2018 at 12:49 pm

    This is one of my favs – loved it

    Reply
  15. Jennifer Wiggans
    Jennifer Wiggans on February 15, 2018 at 4:51 pm

    Done
    Love the band work outs

    Reply
  16. Patricia Best
    Patricia Best on February 15, 2018 at 7:30 pm

    Awesome! At 22 weeks pregnant I had to modify the plank moves but focused on triceps and inner thighs instead!

    Reply
  17. Jackie McDonald
    Jackie McDonald on February 16, 2018 at 8:29 pm

    As you may have seen earlier my daughter stole my bands and after the kids went to bed I could only find my dreaded black band labeled “heaviest”!! Lmao. Anyway, I used it for the whole workout!!! Boom! I feel super strong after that, thanks Kaylie!

    Reply
  18. Kristina Bergeron
    Kristina Bergeron on February 18, 2018 at 9:25 pm

    The quick yet super effectiveness never gets old for me :) Keep em comin!

    Reply
  19. Amber Ashton
    Amber Ashton on February 19, 2018 at 6:36 pm

    I love the side-butt (not a technical term) burn with the bands. That spot is so hard to hit, otherwise! Thanks Kaylie!

    Reply
  20. Allison Hart
    Allison Hart on February 19, 2018 at 8:54 pm

    thanks for a fun band workout and a great stretch at the end!

    Reply
  21. Dawn Phillips
    Dawn Phillips on February 23, 2018 at 12:01 pm

    That was my first time using bands and I must say that I totally enjoyed them the burn was amazing.

    Reply
  22. Jodie Barfitt
    Jodie Barfitt on February 27, 2018 at 2:50 pm

    This was great thank you!!

    Reply
  23. Ashsavage
    Ashsavage on March 22, 2018 at 11:31 am

    Came back for more

    Reply

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