25 Minute Mini Band Pyramid Workout

by Ashley Dale Grant | Nov 12, 2018 | Body Weight Workouts, Members, Mini Band, Workouts | 53 comments

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25 Minute Mini Band Pyramid Workout
Print Workout Here
Buy Mini Bands Here

Today we’re doing a pyramid set but keeping it low rep. We’re going to start with 6 reps, go to 8 reps, move to 10 reps, finish with 12 reps, and then repeat on the way down!

What you need: Mini band

Warm-up: I guide you through a nice gentle stretch today to begin.

Workout: I explained the style above, but what I didn’t note, is that you’re only doing one exercise at a time alternating back and forth from each side, until you make it back down to 6 reps ;)

Squat with back leg lift, left: With the band around your calves or quats, you’re going to complete a squat and when you get back up to the top, you’re going to lift your leg back behind you to squeeze your butt.
Squat with back leg lift, right: Same as above on the opposite side.
Complete the pyramid sequence before moving onto the next exercise.
Fire hydrants with mini band, left:On all fours with the band around your quads, you’re going to lift your bent leg out to the side, like you would if you were a dog on a fire hydrants. Amazing for the side bum!
Fire hydrants with the mini band, right:Same as above on the opposite side.
Complete the pyramid sequence before moving onto the next exercise.
Side lying leg lifts with mini band, left:Lying on your side with the band around your calves or your quads, you’re going to do a straight leg lift to work the side bum and the side abs. Make sure you keep your upper body as stable as you can.
Side lying leg lifts with the mini band, right: Same as above on the opposite side.
Complete the pyramid sequence before moving onto the next exercise.
Seated leg extensions with mini band, left: Think seated leg extension on the machine at the gym with the weight placed on your chins. This is similar, but with a band, and sitting on the ground.
Seated leg extensions with mini band, right: Same as above on the opposite side.

Cool-down:10 minutes of stretching and cooling off this time!

Make today badass,
Ashley Dale Grant

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53 Comments

TJ1977 on November 12, 2018 at 7:39 am

I think this may be one of my absolute favourites!! Thank you so much!!
Reply
- Ashley Dale Grant on November 13, 2018 at 4:35 pm
  
  You’re most welcome!
slambs5 on November 12, 2018 at 8:34 am

Oh I felt that!! Killer Monday start, thanks :)
Reply
- Octane on November 13, 2019 at 1:54 pm
  
  Holy moly ! The booty was on fire .
- Ashley Dale Grant on November 13, 2019 at 4:39 pm
  
  I bet it was!! Way to crush this afternoon!!
JessicaGraham on November 12, 2018 at 9:27 am

Had John do that with me today! he is sweaty! needs to wash his hair now HAHA
Reply
- Ashley Dale Grant on November 13, 2018 at 4:36 pm
  
  That is so awesome!! I love that you guys did this together!
- Kendra Lawrence on November 12, 2019 at 3:20 pm
  
  Burn baby burn!
- Ashley Dale Grant on November 13, 2019 at 4:39 pm
  
  YES!! Make it burn! Nice work Kendra!
Patricia Best on November 12, 2018 at 9:54 am

That was awesome!
Reply
- Ashley Dale Grant on November 13, 2018 at 4:36 pm
  
  Amazing!
Sarah Honey on November 12, 2018 at 1:24 pm

Oh wow that one definitely burned!
Reply
- Ashley Dale Grant on November 13, 2018 at 4:36 pm
  
  I’m glad, hehe!
AnnMarie Hickey on November 12, 2018 at 5:53 pm

That burned! Loved this one
Reply
- Ashley Dale Grant on November 13, 2018 at 4:37 pm
  
  Save it and come back to it!!
Jennifer Wiggans on November 12, 2018 at 5:57 pm

Holy shit that burned! Love the band workouts
Reply
- Ashley Dale Grant on November 13, 2018 at 4:37 pm
  
  Right?! I’m so glad you felt it and enjoy these workouts!
Carolyn Stanbrook on November 12, 2018 at 6:48 pm

Amazing! Butt was screaming. I’m sure I’ll remember this one tomorrow. Thank you.
Reply
- Ashley Dale Grant on November 13, 2018 at 4:38 pm
  
  I’m believe you’ll be thinking about me when you sit down today hehe
- Kate Stock on November 17, 2019 at 12:25 pm
  
  Holy shit lady!!! Can you come to my basement and carry me upstairs?!?
Daniella on November 12, 2018 at 7:59 pm

Butt was screaming and so were my shins! I hope I can walk tomorrow! Lot it!!!
Reply
- Ashley Dale Grant on November 13, 2018 at 4:38 pm
  
  Amazing! I hope you were able to walk lol
Joelle LaRonde on November 13, 2018 at 6:02 am

WozzA!!?
Reply
- Ashley Dale Grant on November 13, 2018 at 4:39 pm
  
  Exactly! Haha.
Sandra on November 13, 2018 at 7:19 am

I am travelling and brought my mini band with me, so this was a great one. Those side raises were killers.
Reply
- Ashley Dale Grant on November 13, 2018 at 4:39 pm
  
  They are intense!! Enjoy your travels!
Tlenny on November 13, 2018 at 7:20 am

Burn baby burn! Wow!
Reply
- Ashley Dale Grant on November 13, 2018 at 4:39 pm
  
  Oh hells yes ????
Andrea Was on November 14, 2018 at 5:54 am

Oh my lanta you’re right! Those Side lying leg lifts really burned; will be feeling it tomorrow! Thanks Ash I loved this style of workout.
Reply
Nicole Sommer on November 14, 2018 at 3:30 pm

Burn Baby Burn Glute Inferno!!!
Reply
Octane on November 18, 2018 at 8:52 am

Good one to burn while sitting in church ? thanks Ashley ?
Reply
- Ashley Dale Grant on November 20, 2018 at 9:26 am
  
  Amazing! You’re most welcome.
April Patch on November 22, 2018 at 6:07 pm

Well my butt was on fire!! Really liked this!
Reply
- Ashley Dale Grant on November 24, 2018 at 11:10 am
  
  Hehe amazing!! ?
Jackie on January 11, 2019 at 11:11 am

Did this one today as my home gym is not available. Love the mini bands because you can do it anywhere!
Reply
- Ashley Dale Grant on January 11, 2019 at 7:52 pm
  
  Right?! They are the best for that!!
jenvanson on February 11, 2019 at 6:05 am

Needed a hotel gym mini band sesh today!! Thank ya!!
Reply
- Ashley Dale Grant on February 13, 2019 at 10:23 am
  
  Nice!!
Jennifer Wiggans on November 13, 2019 at 6:33 pm

Not sure I’m going to be able to do stairs after this
Reply
ChasingSarenity on November 15, 2019 at 6:00 am

Awesome workout! Bookmarked!
Reply
Lisa Zapfe on November 15, 2019 at 11:38 am

Officially caught up! Love working that booty
Reply
Daniella on November 15, 2019 at 1:48 pm

Also caught up and wow…..I hope I can walk tomorrow! LOL!
Reply
Joelle LaRonde on November 17, 2019 at 8:05 am

Ooh those side lying leg lifts!!?
Reply
Kristina Bergeron on November 18, 2019 at 9:18 pm

My physiotherapist would very much approve of that one! Perfect exercises to fit into the acl rehab :)
Reply
slambs5 on November 1, 2021 at 7:30 am

I’m sure I’ll be feeling this for a couple of days! tx
Reply
- Ashley Dale Grant on November 1, 2021 at 8:09 pm
  
  You are most welcome! Way to start the week Sandie!
Sandra T on November 3, 2021 at 6:34 am

Those side leg raises…wow…love mini band days!
Reply
- Ashley Dale Grant on November 3, 2021 at 4:14 pm
  
  I did a mini band workout today too! Killer…but I love them as well!!
Jackie Dixon on November 3, 2021 at 3:35 pm

Burning buns for sure. Always feel so much better after I do any RF workout. Thanks!
Reply
- Ashley Dale Grant on November 3, 2021 at 4:14 pm
  
  I’m the same Jackie…I call it going from ‘blah’ to ‘HELL YEAH!”. Thanks for joining me today!
Nicole Sommer on November 3, 2021 at 4:29 pm

Ouch! ❤️
Reply
- Ashley Dale Grant on November 4, 2021 at 2:20 pm
  
  Nicole….so nice to hear from you on here!! Thanks for doing the mini band workout with me!
julieboak on November 4, 2021 at 5:19 pm

Had to ditch the mini band 1/2 way through the side leg lifts, everything was burning lol. Another great mini band workout, thanks Ash!
Reply

25 Minute Mini Band Pyramid Workout

53 Comments

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