Total Body Mini Band Workout

Mini Bands are so great!
I love a good total body workout and I have so much fun using mini bands. You’ve probably seen my abs and booty bands workout but I wanted to come up with another workout that would be just as fun but target your total body! A huge benefit of owning mini bands is that they are so great for almost every exercise that you can imagine! And the absolute BEST thing about mini bands, you can get a set of 4-6 bands for less than $15!! Yes!!! I always keep at least 2 different mini bands in my gym bag!
Also, I love using my mini bands for traveling. They are super simple to throw in a carry on! And they are so small!! It makes it so that you can workout even on vacation! Well, I like to workout on vacations… (I know crazy… haha) But hey, that’s how I stay on track with my goals!
Mini Band Total Body Workout
This workout will be quick and fun! You will do 3 sets of the 8 exercises and alternate sides when needed. For each exercise, you will do 15 reps (per side). This whole workout, warm up and cool down included, can be done in 25 minutes OR less!!! Yes!! Quick and powerful! And you will definitely feel that burn! So grab your mini band (or 2) and let’s get to work!
Pin this!
Step by Step Instructions
High Knees
- First, place mini band around shoes, under the arch of your feet
- Next stand with feet hip width apart or a little closer
- Then raise left knee to hip level, keeping left foot flexed
- Return left foot back down
- Repeat for 15 reps
- Change to right sides
Lat Pull Down Sumo Squat
- First, hold mini band in hands
- Next, stand with legs wider than shoulder width apart and toes pointed out at 45 degree angles
- While squatting down, lower left elbow to shoulder height, squeezing back muscles
- Push through heels to stand and raise left elbow back up
- Repeat for 15 reps
- Change to right elbow
Wall Sit Toe Taps
- First, place mini band around legs right above knees
- Next sit against wall with legs at 90 degree angle
- Then tap left toes out to left side
- Return left toes back to center
- Repeat for 15 reps
- Change to right side
Plank Walk
- First, place mini band around your wrists
- Next, get into high plank position
- Then move left arm and left leg out to the left side
- Next move right arm and right leg to the left side
- Then move right arm and right leg to right side
- Next move left arm and left leg to right side
- Repeat for 15 reps on each side
Beast Walk
- First, place mini band around your legs above your knees
- Next, get into high plank position
- Then bend your knees and place them down to hover over the ground
- Next walk forward with your left arm and your right leg
- Then walk forward with your right arm and left leg
- Continue for about 5 steps or the length of your yoga mat
- Turn around and go back OR walk backwards to start position
- Do 15 reps (walks)
Bridge Clams
- First, place mini band around your legs above your knees
- Then lay on your back with your knees bent and your feet 6 inches from your butt
- Next, raise your hips off the ground keeping your shoulders and feet on the ground
- Then slowly up your legs outward
- Return back in to hip distance
- Repeat for 15 reps
Dead Bug
- First, place mini band around your feet (if you have 2 bands, you can also place one in your hands)
- Next, lay back on your back with arms above shoulders and legs at 90 degree angles
- Slowly raise left arm above your head and lower right leg out towards floor
- Bring back to starting position
- Repeat for 15 reps
Hamstring Curl
- First, place mini band around your feet at your arch
- Then lay flat on your stomach
- To make sure the mini band doesn’t come loose, flex right foot
- Then slowly bend left knee to bring towards butt
- Slowly return back down
- Repeat for 15 reps
Another excellent workout routine. Sounds like I need to invest in some mini bands for my exercises – especially at that price! I see you use them quite a bit in your routines. So far the only equipment I have for working out in a couple of weights.
Mini Bands are great! They are definitely worth the price and give such an amazing workout!
Wow – this looks like a great workout – I’ve just started back to the gym, and am excited to try this one at home on the days I can’t make it.
Thanks! I hope you love it!
I’ve never used mini bands before. I usually work out at the gym, but this looks amazing for working out while on vacation. I’m going to have to invest in some.
I use mine at the gym! They are great for adding resistance so I like to use them for squats, bridges, deadlifts… lots of lower body moves!
I have a cheapie set of bands and I use them all the time, but I definitely need to get some better ones 🙂 I pinned this workout since a lot of these would be new workouts to me!! Thanks for sharing 🙂
Thank you for checking it out!
Awesome! I need easy, effective workout routines and so glad I found that here. I am the worst when it comes to motivation but I can definitely get on board with this exercises!
They are some fun moves! I hope you love them!
I love mini bands and I love all of these exercise ideas and that they can be done at home!
Thanks so much!
I have to admit I’m all yoga. This is very interesting and something I may try. Thanks!
Awesome!! I hope you love it! I have been adding yoga into my weekly workouts more and more. I enjoy it so much!
This workout actually looks fun! And perfect for traveling. Thanks for sharing!
Thank you for checking it out!
You have the cutest workout buddy! How old is he and does he actually manage to do all the moves?
He is 3 and he doesn’t do all of the moves. He tries but some are a bit too hard! 🙂
I might be the odd one out but I LOVE workouts with bands. The resistance is always great! Thanks for this circuit. I’m pinning it to do later!
Definitely not odd! Bands are a favorite with a lot of people! 🙂
I love using bands, they really activate the glutes. All of these exercises are great!
Yes! Thank you!
Thank you for the new excellent exercises. They look perfect for me.
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