27 Minute Mini Band Workout
Print Workout Here
Buy Bands Here
Welcome to the 7th year of Royally Fit Online – you guys Royally Rock!! I am feeling full of gratitude, and pretty darn nostalgic about how amazing and dedicated you guys are to Royally Fit.
I hope I am keeping these workouts exciting for you!
What you will need: Mini band if you have one.
Warm-Up: Included in your workout ;)
Workout: We’re going to be doing our exercises 45 seconds on, 15 seconds 0ff.Exercises
- Mini band power skater walk – With the band around your calves, you’re going to pretend to be a power skater, as you take your feet in and ‘push’ them out to the side. You will be going forward and back around the length of two mats.
- Mini band in & out jack squats – With the band around your calves, you’re going to start with your feet together, and then take them out into a ‘jumping jack’, while also coming down into a squat.
Modification: If you want to eliminate the jump, please alternate side to side into squat position. - Mini band squats with alternating kick-backs – Once again with the band around your calves (feet are more challenging), you’re going to complete one squat to one kick back. Please ensure you flex your foot by pushing through your heels and pulling your abs in so you don’t hyperextend your back.
- Mini band bi-lateral back extensions – With the band around your feet this time, you’re going to start in the table top position, and alternate lifting your left leg with your right arm at the same time, and then move to the opposite side.
- Mini band bridge with alternating leg lifts – You can either keep the band around your quads or your feet here, and every time you lift those hips into the air for your bridge, you’re going to alternate lifting your leg.
Modification: If this is too challenging for your low back, please keep both feet on the ground and do slow and controlled bridges with knee pushes at the top OR figure 4 lifts as demonstrated in the video. - Mini band bridge hip thrusts with added resistance – Same as a regular bridge that we did above, but this time you’re going to keep both feet on the ground while holding the bottom of the band onto the ground with your arms to create extra resistance.
- Mini band bicep curls – Holding one side of the band up with your left arm, you’re going to do bicep curls holding the arm nice and close to your side, while curling the band up towards your armpit. For this exercise you’re going to do one side only for the first two sets, and then switch half way through on the last set.
- Mini band triceps extensions – Same as above, but rather than moving the arm that’s down up into a bicep, you’re going to extend the top arm down for a triceps extension.
- Mini band scapular contractions – With the band wrapped around your forearms, and them bent 90 degrees with your biceps beside your ribcage, you’re going to open your arms up and squeeze that mid-back for a nice contraction.
Cool Down/Stretching
• Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
Up early – it’s back to school for the kids!! YAY! Im definitely more sweaty than anticipated lol. I loved it – those jacksquats tho! Thank you!
What a way to start your week Jen! Love it.
Same here! ^^^ I love being up before everyone in the house and getting this done. Great workout! Went by super quick and I loved the bands. :)
You are amazing! I’m so impressed you see you all getting up early and crushing it.
Thanks so much! I really, really loved this one! The beginning was a bit funny with my boys watching and saying “Mom, she said to go lower with your bum” ? but once they went away it got better lmao.
I was still VERY sore from Ash’s 100 rep workout that I did on Sat ?
Amazing way to start the week!
Thanks again ?
Haha I love that they are drilling you to get lower lol. The best!
love the mini bands! any way to not get them to slip and roll?
Glad you did it! I wish I had tips but honestly I can’t figure out why sometimes they do and sometimes they don’t. I do find the work better on skin though rather than clothes.
Loved this one. Sweat fest here
Amazeballs!
Loved this one! What an awesome way to kick off a new week! Have a great one! See ya Thursday night!!!! :D
I agree! Cant wait lady!
Another great one! Determined to not miss this Monday workout and start the week off right :)
Good for you that’s a great goal!
Love the mini band workouts. Thanks!
You and me both!! Glad you do.
Got it done and sweating :) Although I think I may need a heavier band for my legs – not feeling the burn in my bum like I used to…definitely do when I use it for my arms! Always a good workout tho!
Oh this is exciting!! Progress rocks!
Great workout! Thanks. Was able to identify my nex bands I got for Christmas!!!
You’re most welcome! Happy you got to take the bands for “a tour” ??
Done and done!!! Thanks
My pleasure lady! Nice to “see” you again after the break!
Done!
Thanks for a great workout!
My pleasure! Congrats again on the win!!
Dunners. Skaters are my jam. Went double bands – quads and calves. Thx!
Killing it!! Way to go!! That’s awesome.
Good one, Ash! Thank you!
Anytime my friend!!
Great start to the week! Done and found the scapular stretch the hardest for some reason! Thank you!
Something to work on! I’d come back to this exercise and work on it ;)
Totally what I needed today! Loved the band workout!!! Thank you ready to rock Monday now!
Look who’s name is on here!! Yahoo!! Glad you enjoyed it and see you Thursday!
Love the band workouts
I’m glad, because I do too!!!
Yay! Loved that I got a bit of a sweat on with that one even though it didn’t seem too strenuous. I really like using the bands to give that extra resistance and also to help stabilize my form. Love your new landing!
Thanks lady!! And thanks for the commenting and giving it a shot!
Loved it even though I wasn’t feeling like doing it today. Love me a good mini band workout!!! Thanks Ashley, it is one I will come back to for sure.
I swear those are the not rewarding ones! Thanks for joining me!
First workout back for me! Love mini bands!!
Welcome back Momma!! The love affair with them is real!
Loved using the bands for upper body work! Thanks for a great workout as always!
You’re most welcome! It’s a nice change for sure!
A little late to this one, but I got it done! Love these mini band workouts thanks!
Never too late! You’re most welcome lady!
Done! This one will be bookmarked for a vacation one….easy to do on the road with little equipment
Totally! Great idea lady!
I really enjoyed this one. Great workout Ash!
I’m glad you did! Yahoo!!
Love using all my goodies I’ve collected over the years with RF!
I’m so happy you enjoyed it and are getting good use out of them! Wooohooo!!
Thanks Ash!! My goal this year is to do every single RF workout that hits my inbox between now and Dec 31st!!!
YESSSS. I love that goal lady! Lets do it!!
Love getting back into the routine of 3 online workouts and 1 bootcamp a week!!!! Already feel my energy increasing although my butt has taken a beating this week with all the damn squats lol
That’s phenomenal!! Crazy how much “extra” work can give us energy right?!
Did an early one this morning. Thought I get one in before I pick up friends from the airport. Thanks Ash my bum feels great!
What a great start to your weekend! Hope it was a good one!
My first mini band workout! They are great and I’m still figuring out how to keep them in place. When legs kick back they roll right off feet or up to knees but they sure add some resistance! I used the red one instead of black. Lots of other muscles helping like you said because of the resistance! Thanks!
Good for you! I’m glad you enjoyed. With regards to keeping them on….I can’t figure out what the secret sauce is. Sometimes it works for me and other times it doesn’t ?♀️
This went by incredibly quick, except the last move! It was definitely tough with my heavy band! Love band workouts, never get the “not feeling like doing them” feeling!
That’s amazing! I see you had a bit of a “comeback” this weekend. Hope you’re feeling like a piece of fanatic pie today!
They are incredible!
We fit a lot into 27 mins! Great full-body sweat
I’ve been sitting at the computer working all morning. Totally needed this!! Thanks Ash!
Awesome!
✅
Loved this mini band workout!
Woohooo!!
Exactly what my butt needed today?
Tell your butt “you’re welcome” ?
Thanks we packed a lot of goodness in this one!
Woot woot!!
loved it, bookmarking for later :)
Love a band workout
This was just what I needed to get the blood pumping and my body moving! Was feeling a little sluggish at my desk but now I’m energized and ready to finish the day off strong!
Squeezed this in early so I don’t have to schedule it this weekend while we go in our date night!
That was great! Bookmarking for when I travel
Love mini band workouts!
DONE! woo.
This was a great one! Combined it with the 10-minute burpee workout from Monday and I’m sweaty and feeling great!
Bamm! Done! Shoulders and butt got a good workout there! Thanks!
Loved it last year and loved it today! ??
Done and done! Love mini-band work outs!!!
enjoyed this one so much I did it again today!!!
I am travelling with family and my mini band….so a perfect workout!
Never disappointed with a mini band workout :)
Done!!!! Managed to get all 3 RFO workouts done, plus Kaylie’s live workout on Saturday AND Bootcamp. This was a great week for me. Thanks Ashley!
So happy to hear this!! You’re on fire lady. Keep it going.
Wow. Sweaty Sunday after this one.
So happy to see your name!!!
?
Look at you go!! Keep at it Momma!
I still exist!!! First post partum workout with CJ in the k tan
I’m so proud of you Ash!!
Happy Tuesday! Wrapping up last week after a weekend away.
???
Feels good to be back at it! Feeling the burn!
So happy to see you back at it!!!
I have a bit of a cold and woke up quite congested but didn’t want to miss my workout..this one was perfect for me today!!
Amazing! I hope it helped!
So glad I book marked this one from when I did it last year. Love this one to use as an additional workout for the weeks that I actually get a chance to do 4!
Yay!!! That’s so great you snuck in 4!!
Was feeling like a mini-band workout, pulled this one up from my bookmarks, enjoyed it just as much as the last time I did it :)
done thanks!
Mini band workouts are my absolute favourite! Up and at it! Feeling strong!
What are the odds that this workout was assigned this week after I randomly did it last week!! Was only able to fit in 2 sets and the stretch due to time constraints, but it felt great to move my body!
Oh wow!! Even when you commented didn’t even clue in!! That is like we gave you just what you needed!!
I love mini bands! Great start to my Sunday!
Yay!! Glad you enjoy them!! Us too!