Mini Band Workout

All you need is your mini band, and you’re ready to crush this 45 min total body scorcher!

 
 

Traveling soon? Don’t miss your workout just because you’re on the road. Toss your little mini loop band in your suitcase, and push play on this video!

These resistance mini band loops are great for travel or at-home workouts. They take up no space and are as light as a feather, but boy do they pack a punch!

It’s a 45 minute total body workout using only bodyweight and a mini loop resistance band. Get ready to challenge your muscles, heart and mind. Press play on the video below for a 45 minute guided workout session, or follow along with the plan and timer below. Let’s GO!!

If you don’t own a loop band, you can still do this workout. Just use your own body weight as resistance.

 
 
 
 

45 min Mini-Band Loop Workout

This workout is fully customizable - if you don’t want to jump, just modify by doing toe taps instead. If you can’t do plank or push-ups because of wrist issues, please do a forearm plank. If you can’t lunge or squat, please do mobility exercises like standing toe taps. There’s always a way to make the workout fit your lifestyle!

3 min on 1 min rest

Check the rep range in each circuit - perform 10 reps of exercise 1 followed by 10 reps of exercise 2, repeat until the duration of the 3 min interval is complete. Then rest 1 min.

CIRCUIT ONE:  (band around ankles)

  1. Banded side step Squats - 10 Reps 

  2. Band shuffle  - 10 Reps

CIRCUIT TWO: 

  1. Push Ups with (band around wrists) - 8 Reps 

  2. Single Arm banded Row (grab band with one hand, pull with other) - 8 Reps Per Arm

CIRCUIT THREE: (band around ankles)

  1. Banded plank jacks - 10 Reps 

  2. Banded Donkey Kick - 10 Reps Per Leg

CIRCUIT FOUR: (loop thumbs into band)

  1. Reverse Lunge + band pull aparts (arms out front) - 8 Reps Per Side 

  2. Prisoner lunge  hold overhead press - 8 total

CIRCUIT FIVE: (no band)

  1. Mountain climbers- 8 

  2. Side plank - L 8 seconds / then R - 8 seconds

CIRCUIT SIX: (band around ankles)

  1. Outer thigh L - 8, R - 8

  2. Runner shuffles -  8 

CIRCUIT SEVEN: (no band)

  1. Dips on the floor - 8

  2. Reverse Plank alternating Toe taps - 8 

CIRCUIT EIGHT: (band around knees)

  1. Banded Glute bridges - 10

  2. Hold bridge Outer thigh pulses- 10

CIRCUIT NINE: (band around ankles)

  1. Hip lifts- 8

  2. Heel drops - 8 

 
Joan Dandeneau