Finding Time for Fitness in a Busy Life

Total Body Mini Band Workout

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!

 

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total body mini band workout

 

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

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

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