Pat’s 30 Minute Ugi & Mini Band Workout
Print Workout Here
Buy Mini Band Here
Buy Ball Here
Pat has been a Royally Fit Online member since the year we launched it – 2013! As we’ve grown, we’ve seen her strength increase, her determination soar, and her need for new and exciting workouts expand. So Pat, this ones for you, babe ;)
What you will need:
- Set of hand weights
Warm-Up:
- Included in the workout.
Workout:
- We’re going to be doing each exercise for different reps – which means I’ll do my best at counting for you lol.
Set 1
- Mini band side-to-side step while holding ball, 40 reps– While holding the ball in front of you with bent arms, you’re going to hold the mini band around your calves and keep it tight as you do 40 side to side steps to really work the outside of the butt.
- Wide-leg forward and backward walk with ball bicep curls, 20 reps – This is one of those exercises that look awkward, but is super effective….so we’re doing it! Keep your legs fairly wide here, while you walk forward and back (4-8 steps in each direction), while completing 20 bicep curls.
- Ball squat jump, 20 reps –Using the ball as a barometer for how long to get that bum, keep the band around your calves while you come down into a squat and then up all the way. If you want to add resistance, jump, but ensure you land softly on your legs.
- Donkey kick with triceps push-ups, 10 reps each side– With the band now around your feet, you’re going to go into a table top position, and complete a triceps push-ups on your knees, while also pushing one leg out for a donkey kick.
NOTE:If this is gets too challenging on your triceps, that’s ok, keep moving with the donkey kicks. - Low plank mini band alternating side-steps, 20 reps– With your elbows on the ball (or the ground if you’re not using a ball), you’re going to hold a plank and then alternate stepping your feet side to side to really get those obliques working.
Modification: Use your knees here if you need to!
Complete these 3 times through before moving on to your next set.
Set 2
- Side-lying mini band bent leg raises, 20 reps– With the mini band around your calves again, you’re going to lay on your side with your knees bent 90 degrees and your upper body completely stable. From here you’re going to push through your heel, and slow and controlled take your top leg up and down half way for the side butt.
- Mini band table top hold, as long as you can– With the band still around your calves, you’re going to get into a table top position, and then from here, just lift your knees and hover them above the mat to work the core and legs.
Complete these 3 times through before you finish off with some stretching.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
That one was hard! I didn’t think I was going to make it- but I did!
I’m glad you went all the way to the end Andria! You rock!
whew! Thks :)
You’re most welcome hehe
That was intense but good. Thanks for an awesome Monday workout
Nailed it!!!! I even did all the touch outs from my toes….bam!!! Did have to break between the two circuits due to crankyass baby waking up ??♀️ But still looooved it!!
I’m so happy you’re seeing progress and enjoying this!! You rock!! Especially for working through cranky pant time.
Finito!
Nice!!
Finito!
Wowzers
Right?! Glad you agree.
Done!!
Bam!! Nice work!
That was very challenging especially the band table top! Couldn’t hold it for more than 30 seconds because of my back. Butt feels awesome!!! Thanks!
Good for you trying while also listening to your body! Your back will get stronger and stronger if you don’t push it past it’s limits.
Thanks for the burner motivation Pat!
She definitely motivates me!
Love this one. Thanks!
Yay, I’m glad you enjoyed it!!
Ran out of time, but started the 2nd set… YOWZA!!! Love this style of workout!
Nice!! Glad you fit in what you could Mandy and enjoyed it!!
Wow I loved that one!! Amazing! PS that colour blue looks beautiful on you!!
I’m glad you enjoyed it so much and thank you thank you!!
All done!
Bam ?
Thanks for the great workout Ashley! Intense but fun :)
You’re most welcome Sarah! I like the intense and fun combo ;)
Thank you so much Ash. That was awesome I so miss my ugi. Ty for thinking of me I’m sweating and my ass is burning. Much needed after this terrible commute home. Xo
You’re most welcome Pat!! I love that it came out right near your birthday and I didn’t even mean for it to. The stars just aligned. I can’t thank you enough for being so loyal to RF all these years. Doing a workout for you is just a small thank you xo
Another great workout! Thanks Ash!
My pleasure! Hope you’re staying safe out there on the roads!
Playing catch up today! Done and done – thank you!
Totally forgot to post on this one after finishing the workout on Tuesday. Loved it!
I’m glad you liked it!! Yahoo! Way to knock your workouts out of the park this week lady!
Double header RF was a flop yesterday, so we will try again today! One down, one to wrap up the week prior to the Love Yourself Challenges on the plan for tomorrow ♡
You are seriously the queen of determination. Nice work!!
Loved that. The triceps donkey kicks were killer.
I was super impressed you got up and did this on Monday Ann!! You are very dedicated!!
Total burner! Went by fast too considering it was a bit of a longer one!
Happy snow day
Oh yeah, I’m happy to hear it still went by fast!! If you shovelled that day you definitely got lots of work in!
Burner! But awesome.
My butt is crying…..but in a good way! Thanks so much Ashley!
You are most welcome Jenna!! Woot woot!!
Holy moly my butt! The end floor exercises were a killer
Burning! Done! Now out to shovel…
Workout 2/3 complete! the floor circuit was a KILLER
The last set was killer. Glad to get this one in on a Sunday morning. Thanks!
I still remember the pain of this workout too Catherine LOL
Great workout. Thank you
You’re welcome! One of these days I’m going to get you to a live one!