Home Mini Band Workout
What’s up peeps?
How are you holding up with our current situation?
Being a personal trainer, my day to day looks a lot different these days. I’m not setting my alarm for 3:15AM + not interacting with my amazing clients in person anymore., which I totally miss. But, I’m still getting my workouts in + here to help you get yours in too.
Today I am sharing an easy home workout that works your full body + uses minimal equipment. This workout could be just body weight, use some house hold items, or use mini bands + a mat like I did.
Let’s make those bands dance… Insert your happy dance
Warm Up:
Walkouts to Plank 2 Shoulder Taps 10 Reps
start at the back of your mat with slightly wider than hip distance apart
hinge at your hip, brining your hand down to the mat
walk your hands to the top of your mat to find a plank position
keeping your core tight by pulling your belly button to your spine and take your left hand to tap your right shoulder
repeat with your right hand to your left shoulder then return to your plank position
walk your hands towards back of your mat towards your feet then stand tall
that’s one repetition
this is to wake up your hamstrings, core
Air Squats 10 Reps
start with your feel slightly wider than hip distance apart
shift your weight to the pack of your heels
sticking your butt back and start sitting down into a pretend chair, keeping your knees pointing in the same direction as your toes
push through your heels to stand tall
that’s one rep
this is to wake up your hips, glutes, legs, and core
Jumping Jacks 30 seconds
let’s get that heart rate up
Go through these exercises one time back to back to back with no rest between exercises. Rest 30-60 second before starting the first circuit.
Circuit 1: 2-3 Sets
Banded Bridges with Abduction 10 Reps then 10 Abductions on top
take your band and place it just above your knee
lay on your mat with your belly facing the ceiling, knees bent, and your feet flat on the floor/mat
lift your hip up to the ceiling, keeping your shoulders down on the mat, and squeeze your glute on top, then open your knees out and in before dropping your glute back to the mat
that’s one repetition
after your complete 10 reps, keep your hips lifted high and open out and in for 10 more reps for that extra burn out (you’ll thank me later ;) )
Banded Single Leg Bridges 10 Each Leg
keeping the band above your knees, you will leave your right foot on the mat with knee bent and your left foot will be up facing the ceiling
repeating the same motion as listed as above for lifting your hips to the ceiling and squeeze on top
complete 10 reps on your left leg then switch to complete 10 reps on your right leg
Squat Side Steps to 2 Jump Squats 10 Each Side ⠀
keeping the band above your knees, standing up tall, you can grab a weight for extra burn or use the band only
squat down as low as you can and step two times to the right then add 2 jump squats. if jump squats aren’t your jam, do 2 squat pulses
return back to the low squat position and step two times to the left and add in 2 jump squats or squat pulses.
that’s 1 rep
Complete this circuit back to back to back with no rest in between exercises. Rest 30-60 seconds between sets.⠀⠀⠀⠀⠀
Circuit 2: 2-3 Sets - for this circuit the mini band will be around your ankles
Band on Ankles Squat with Kickback 10 Each Leg
move the band to above your ankles and stand tall with a slighter than hip distance apart
squat down as low as it feels comfortable then stand tall adding a kick behind you with your right leg
repeat the squat then stand tall kicking back with your left leg
that’s one rep
repeat until you hit 10 kickbacks with both legs, 20 reps total
Push Up with 2 Plank Jacks Band on Ankles 10 Reps
keeping the band above your ankles and finding a plank or push up position
keeping your shoulders over your wrist and give me a push up. option to drop to your knees
at the top of the push up, hop your feet out wide and in twice for 2 plank jacks. if hopping/jumping isn’t your jam, you can tap your foot out to side 4 times before going back to the push up
that’s 1 rep
complete 10 times
Bicycles with Band on Feet 20 Reps
flip over to your back and move the band to be on your feet
back is flat on the mat with your hands behind your head
take your right elbow to tap your left knee driving it towards your chest and repeat on your left side
if this feels challenge, lose the band and complete the same exercise
repeat until you hit 20 reps, 10 on each side
Complete this circuit back to back to back with no rest in between exercises. Rest 30-60 seconds between sets.
Yay!
You finished the workout! Add in 3-5 minutes of cool down stretches hitting the major muscle groups (quads, hamstrings, glutes) used and refuel within 30-60 minutes with some protein + carbs + hydrate!
If you want pics or videos lmk :)
