No talking, no-nonsense â just countdown timers and working out. For each circuit, youâll do four exercises back to back for 30 seconds each. Walk laterally (from side to side) with hands and feet. Go for 20 total jumps, alternating legs as you go. We're getting creative with this full body mini-band workout! Holding the plank position (hands underneath your shoulders, hips even, butt low), jump your feet in and out for 30 seconds. Perform 10 abductions. The 15 Greatest Mini Band Exercises to Sculpt Your Physique, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), Drew Brees is on a MISSION to Give Back to Those in Need, The Best Face Mask For Athletes Is Back In Stock, For Now, 5 Weight Loss Aids That Help You Lose Weight and Build Muscle Faster, Ready to Stop Struggling With Your Weight? download a printable PDF version of exercise guide, Awesome Resistance Bands Exercises Which You Won't Find Somewhere Else. Mini resistance band exercises. The exercises that we are going to list are all for resistance band workouts. Put another way: Mini bands can seriously kick your ass. Some of the pictures are self-explanatory. Use this 25-minute resistance band arm workout designed by a certified trainer to shape and strengthen your biceps, triceps, and shouldersâit's only 13 moves. The resistance from the mini-band activates the gluteal muscles, engages your hip rotators, and takes the pressure off your knees, says Menâs Health Fitness Director B.J. At first glance, mini resistance bands (often called âmini bandsâ) are on par with sliders on the sissy scale. Gaiam Restore Mini Band Kit, Set of 3, Light, Medium, Heavy Lower Body Loop Resistance Bands for Legs and Booty Exercises & Workouts, 12" x 2" Bands 4.3 out of 5 stars 289 $9.99 $ 9 . Repeat 5 times. Perform alternating crunches, drawing your left elbow to your right knee and right elbow to left knee for 60 seconds. Rest for 60-90 seconds and repeat 3-5 rounds. You can take advantage of them in your home or at the gym. “To make this a bit more difficult, perform this action on a single leg, then switch at the halfway mark,” Holder recommends. If you need a printable PDF document with miniband exercises please visit this page . Nice. Add some resistance with a mini band to make an at-home workout more challenging. And they’re easy to incorporate into myriad exercises, helping you utilize lateral movements (which can combat injury and overuse), stabilization work (necessary for proper posture, form, and bulletproofing your body), and instantly make a workout more effective. Then, reposition the band above your elbows. The thought of picking up mini-bands over dumbbells or a straight bar may seem foreign or out of your comfort zone, but they are lightweight, versatile and add some great resistance to your workout. But start working them into your workouts, and you’ll realize these simple workout tools are seriously underrated and unappreciated. Repeat for 3-5 rounds. Engage your glutes and hamstrings as you perform a glute bridge for 60 seconds. Rest for 1 minute. Lift your feet about a foot off the ground. There is a 20-second rest between sets on the lower body, upper body, and core. Lie on your back and put resistance on the band by pulling your feet slightly apart. Rest for 1 minute; complete 3 rounds. Switch sides, then repeat for 3 rounds. The full-body mini-band workout below does just that: It includes a squat pattern, a hip-hinge pattern, hip abduction (moving your legs away from your body), an upper-body push, â¦ Keep your hands and toes pointed. Stand on your right foot. Knee slightly bent. Rest for 60 seconds. HUGE SALES!!! Kick to Back in a controlled motion. Switch sides, then repeat for 3 sets. Repeat for 3-5 rounds. At the top of this page, you can fill in the form and we will send you a link to download a printable version of our Resistance Band Exercises Chart. Place a mini band around your ankles and stand with your left leg in front of your right; right toes should be diagonally behind your left heel on the ground, creating tension in the band. When your butts are on the ground, flatten your low back. Bring it back and change the leg. Repeat for 5 rounds. Complete 10-15 quality reps. Rest 60 seconds; perform for 3-5 rounds. Slowly bend, lift and rotate leg up and out alongside of body while balancing on opposite leg. Kick Forward in a controlled motion.