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The Challenging Mini Resistance Band Workout from "Revenge Body" Trainer Ashley Borden

Regular-size resistance bands will forever have a place in the gym—but mini bands, the bite-size version of these classic workout tools are getting all the hype right now. Why? They're perfect for looping around ankles, thighs, and feet for getting an insane butt workout with no weight required. (Just check out this mini band butt workout from the LIT Method to see why.)  

Celeb fitness expert and Revenge Body trainer Ashley Borden has a mini band workout that'll fire up your legs and butt, sure, but it'll hit your arms and core, too. Get your bands (and buns) ready, watch her demo the moves above, and get to work. (Bonus: Check out Ashley Borden's top weight-loss tips.) 

You'll need: Two mini resistance bands and a mat (optional)
How it works: Do the entire routine once through as a total-body warm-up, or repeat four times total for a full workout. Rest as little as possible between each move.

Single-Leg Glute Bridge 

A. Lie faceup on the floor with feet flat, knees pointing up, and a mini band around both legs a few inches above knees. Press triceps into the floor next to ribs (forearms extending toward the ceiling), and extend the left leg. This is your starting position.
B. Engage glutes, exhale, and press into right foot to lift hips off the floor, forming a straight line from shoulders to knees. Hold left leg in line with right thigh.
C. Slowly lower hips down to return to starting position.

Do 10 reps on each side.

External Shoulder Rotation (Thumbs Up)

A. Lie faceup on the floor with feet flat, knees pointing up. Press triceps into the floor next to ribs (forearms extended toward the ceiling) with a mini band around both wrists. Make fists with hands so knuckles and thumbs are pointing up.
B. Keeping chest lifted and squeezing shoulder blades together, pulse both arms out to the sides, as if trying to rotate forearms to the floor. 
C. Return to starting position, controlling the pull of the band.

Do 10 reps.  

External Shoulder Rotation (Thumbs Out)

A. Lie faceup on the floor with feet flat, knees pointing up. Press triceps into the floor next to ribs (forearms extended toward the ceiling) with a mini band around both wrists. Make a "thumbs up" shape with both hands but, this time, turn hands so thumbs are pointing out to the sides. 
B. Keeping chest lifted and squeezing shoulder blades together, pulse both arms out to the sides, as if trying to reach thumbs to the floor. 
C. Return to starting position, controlling the pull of the mini band.

Do 10 reps. 

Alternating Plank Tap

A. Start in high plank position with shoulders over wrists with a mini band around both wrists and a mini band around both ankles with feet a few inches apart.
B. Keeping hips stable, tap right foot out to the side.
C. Return to starting position, then repeat with the left foot. Continue alternating.

Do 10 reps on each side.

Side Bridge with Lateral Band Pull

A. Start in a side plank position, balancing on the right elbow and outside of the right foot. Right forearm should be perpendicular to torso, palm pressed into the floor, with a mini band wrapped around wrist. Grab the other end of the band with left hand. This is your starting position.
B. Exhale, and row left elbow straight back, pulling left hand toward left hip.
C. Return to starting position, controlling the pull of the mini band.

Repeat for 20 seconds on each side.

Air Squat

A. Stand with feet hip-width apart with a mini band around both legs a few inches above knees. 
B. Sit back into a squat, simultaneously reaching arms forward to shoulder height and pushing knees out to the sides against the mini band. Try to lower until thighs are parallel to the ground.
C. Return to starting position, still pushing knees out against mini band, and squeezing glutes at the top. 

Do 10 reps.

Good Morning with Mini Band on Ankles

A. Stand with feet hip-width apart with a mini band around both ankles. Hands behind head with elbows pointing out to the sides and knees are soft. 
B. Hinge at the hips and push tailbone out to bend forward. Keep belly button pulled in toward spine and back flat.
C. Exhale and push through heels to return to starting position.

Do 10 reps.

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