28 Minute Mini Band Workout
BUY BAND HERE
Print Workout Here
You know we love this band….so let’s rock it and really work those gluts & shoulders today ladies!
What you will need:
- Mini band if you have one + lighter weights.
Warm-Up:
- Various moves to get that body warm like jogging on the spot and light squats.
Workout: Complete each of these exercises for 5 sets total.
- Band squats with bicep curls– Straight up squats, nothing fancy, with or without the band. Keep an eye on those knees and make sure they’re pointing forward, weight is in the heels, and you’re activating those glut muscles by focusing on them.
- Side to side steps with lateral shoulder raises – With the band around your calves, start with your feet hip distance apart. Every time you step out to the side, you’re going to lift your arms out to the side to work those shoulders, and every time you step your feet back in, you’re going to bring them back down slow and controlled. Step side to side so you’re working both sides of your butt.
- Seated band back rows, left – With the band around the left foot and the left hand, you’re going to lean back with a straight back, and hold your right knee with your right arm to help with stability. From here you’re going to keep your back nice and straight while you work your upper back, focusing on the left side of the shoulder blade. This works the core too, so keep your abs in nice and tight.
MODIFICATION WITHOUT BAND: Instead of this position, you’re going to go down into a table top position, and then use the weight on the left side to complete your back rows.
- Seated band back rows, right – Same as above on the opposite side.
- Push up with band walk ins – Please watch the video for this if using a band. If not, do a straight up push up, and then alternate walking your feet up towards the hand to get an ab contraction as well as a hip stretch.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
That was awesome. So excited when I saw band Work. My body felt that one. Ty ash
You’re most welcome! I love how you jumped right into the Friday workout due to your love of bands. Wooohooo!!
Awesome workout! Those 5lbs were harder than I thought they’d be lol. Sweaty as per usual! Lol
Amazing!!
Done with weights. I am contemplating those bands.
Xo
Stop contemplating and get the bands lady!!
That felt amazing!!! It felt great to work my back!!!
Loved this! I think I’m obsessed with bands!
You and me both!! It’s crazy!
Done! Thanks!
You’re most welcome! Good work lady!
Happy Friday!
Right back at you!!
Fantastic! I love those little bands!
They are the best!! Glad you agree!
Good workout with the band. Thanks Ash.
Way to wrap your weekend up like a badass!
That was so awesome. I bought myself a set of mini bands on Boxing Day, and I am absolutely loving them. This workout felt so good, and I now feel like I am walking around with the band still around my calves. Haha. I actually just had to stop and check that I took it off. Thanks for another badass workout. Hope Rowynne feels better soon, and you have an amazing weekend!
Thanks lady, you too!! I’m so pumped you’re enjoying the bands and feeling the hard work they do!
You know I love the bands! I’m thinking of keeping one at the emergency clinic to do little workouts when I’m trying to stay awake past 8pm lol
This took me from feeling really anxious/depressed today to feeling so much better!!
Funny how a workout can do that. I’m so happy it helped! And great idea about the quick little workout energy burst. It always works!
Loved this one. My first time using bands, phenomenal. Feeling totally badass!
That’s what we want! You feeling badass.
This was great I love the band work outs!!
We are going to keep them coming because you guys are just loving them!
Happy Friday
Cheers lady!
Love the band workouts! Had to stop part way through to fix my washing machine but got right back at it and am feeling great! Thanks Ash
I’m so impressed you did this on a Friday evening, even around washing machine BS. You’re one determined lady right now. Watch out Florida!!
After months and months of trying to simulate the bands, I finally got myself a set and have been loving them these past few weeks! They’re coming to Mexico with me, I hope they like margaritas too. ;) thanks Ash!
Haha I heard they LOVE margaritas! So pumped you finally got them. They are the bomb!
Bands done! Great workout! Thx! Basement under Reno and had to dig out my bands and weights. Thank god i did. What a difference.
I’m glad it was worth the dig! Nice work lady!!
Great workout Ashley!
I’m glad you enjoyed it Kim!! Happy weekend!!
Loved this one!
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Great workout! Thanks, Ash. Have a great weekend!
Weekend was good! Way to rock it!
Great start to my Sunday. Thanks.
Anytime lady!
That’s a wrap on Month 29! I’ll get my post up tomorrow but finished this month with a week of 5 RF workouts, 1 hour X Movement and the mini FB live, plus moved tons of boxes/crap and I feel fantastic!
PS Which band do you use for these workouts? Meaning which strength/label – medium, heavy, heaviest?
Man I didn’t think I had that in me after a busy day. All prepped and ready for the challenge and so happy I squeezed this in to give me that push start I need for this week!
You are a machine and never cease to amaze me!!
Done!! Thanks Ash:)
You’re most welcome! Nice work lady!
Well that got the blood flowing this morning! Happy Monday ?
Great way to start your week Sherry!!
Love band workouts.
Loved that one Ash! Exactly what I needed after my long shift! Btw your tat looks amazing!
Thanks beauty!! Hope this gave you the energy you needed xo
love mini band workouts! Now for a shower and a great day. Thanks
So proud of you for continuing on with your workouts, and having such a positive attitude during this time, Sandra!
Felt awesome. Thanks Ash!
You are most welcome Karyn!
Really love the seated band back rows! Thanks!
Me too, don’t they just feel fantastic!!
Sweat was dripping. Happy Saturday ?
Happy Saturday, Jen!!
2/3 done! Those mountain climbers/push-ups were tough, probably my least two favourite moves, but I do like mountain climbers better with the band. Thanks Ash :)
Like a badass! Nice work, Julie!!