Mini Band Workout

March 19, 2020

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Mini bands are great because they can be used to work the majority of muscles in your body. To many peoples surprise these little bands can be used not only for glutes and shoulders but also muscles like chest, back and biceps. They definitely fall in the group of space saving equipment and can easily be concealed in a bag or even your pocket. I suggest for any of my clients that they order a set of bands to take with them when traveling because these mini bands can take a hotel workout to the next level. If you need to order some bands for yourself VISIT HERE.

Equipment:

  • Mini bands

Duration:

  • 25-40 Minutes

Rep Scheme:

  • Chipper workout: Meaning you will complete all reps of an exercise before moving to the next one.
  • Beginner: 2 Sets x 20 Reps
  • Intermediate: 50 Reps
  • Advanced: 2 Sets x 50 Reps

1. Mini Band Knee Drive

Muscles Worked:

  • Hip Flexors

Notes:

  • Keep toe flexed to keep band from moving
  • Drive knee all the way up as high as you can
  • Do same amount of reps on other side, (Not half in half, 50 right, 50 left)

2. Mini Band Chest Press

Muscles Worked:

  • Chest
  • Arms
  • Shoulders

Notes:

  • Place band around shoulder
  • With opposite arm hold band in place
  • Hold band and fully extend arm
  • Just like a a natural punch your thumb should be on the inside closer to your midline
  • Do same amount of reps on other side, (Not half in half, 50 right, 50 left)

3. Mini Band Row

Muscles Worked:

  • Back
  • Upper Arms
  • Biceps
  • Triceps

Notes:

  • Keep elbows close to your body
  • Touch wrist to ribs
  • Push chest forward and squeeze upper back

4. Mini Band Plank

Muscles Worked:

  • Core

Notes:

  • Keep palms up and keep band wider then elbows
  • Squeeze glutes and keep core tight

5. Mini Band Glute Bridge

Muscles Worked:

  • Glutes

Notes:

  • When coming down let the top of spine touch first and then slowly follow it down your spine to your glutes
  • Drive heels through floor

6. Mini Band Clams

Muscles Worked:

  • Glutes

Notes:

  • Keep feet together
  • Lift knee as high as you can
  • Do same amount of reps on other side, (Not half in half, 50 right, 50 left)

7. Mini Band Bicep Curl

Muscles Worked:

  • Biceps

Notes:

  • Elbow should rest on leg
  • Follow the full rang of motion top to bottom
  • Squeeze bicep at top
  • Do same amount of reps on other side, (Not half in half, 50 right, 50 left)

8. Mini Band Tricep Extension

Muscles Worked:

  • Triceps

Notes:

  • Put band on shoulder
  • Hold band in place with other arm
  • Pull band down
  • Rotate thumb inside as you pull the band down
  • Do same amount of reps on other side, (Not half in half, 50 right, 50 left)

9. Mini Band Dead Bugs

Muscles Worked:

  • Core

Notes:

  • Keep back flat
  • Keep Core tight
  • Alternate sides coming back to start position each time
  • Lower opposite sides without touching the ground
  • Do same amount of reps on both sides, (Not half in half, 50 right, 50 left)

Arien Smith

Arien is a web developer and personal trainer in Los Angeles, CA. He played college football at the UNC Chapel Hill, where he was a 290 lb offensive lineman. After graduating and moving to LA, Arien adopted a 100% plant based diet which he has followed for 3+ yrs. Arien’s interest include sports, tech, sci-fi, fitness, design and more.