Mini Bands, Big Results! Check Out This Full-Body Resistance Band Workout
Of all the available resistance bands on the market, the mini-band is the most unassuming. Yet, this simple, pocket-sized piece of equipment can deliver a full-body resistance band workout that rivals a standard weight-lifting circuit — you just need to know how to use it properly.
The following full-body resistance band workout will challenge your balance and strength endurance while targeting every major muscle group, especially your core. You’ll need one medium-weight mini-band, a few feet of floor space, and your best effort — because even though this full-body resistance band workout is fun, creative, and easy to modify, it will put your muscles to work.
This workout is made up of exercises from Joey Thurman’s Fast Results program on Openfit. If you like this workout, then you’ll love his others on the app.
Perform the exercises indicated as a circuit (i.e., back-to-back), performing each one for 30 seconds and moving from one to the next with 20 seconds of rest. Once you’ve completed all of the exercises in the circuit, rest for one minute and begin the circuit again. Do two rounds total.
1. 3-Way Tap
- Slip a mini-band around both wrists and assume a plank position. Spread your feet a little wider than hip-width and allow your knees to bend slightly.
- Keeping your core braced, lift your right hand and tap the floor about a foot in front of you, then return your hand to the starting position. Immediately reach your hand about a foot to the right, tap the floor, and return to the starting position. Finally, reach your hand back about a foot, tap the floor, and return to the starting position.
- Repeat the three-tap movement with the left hand as you continue to hold a plank position.
- Continue alternating sides.
2. Banded Bear Crawl
- Slip a mini-band around both wrists. Get on all fours with your hands directly under your shoulders and your knees bent 90 degrees below your hips. Lift your knees so that they’re hovering a few inches above the ground. This is the starting position.
- Keeping your back flat and core engaged, move forward using a “cross-crawl” pattern, simultaneously moving opposite hands and feet together (i.e., left hand and right foot, right hand, and left foot).
- Continue moving forward with opposite hands and feet in unison for the specified number of steps, maintaining tension on the band at all times. If your space is limited, you can move backward and forward or even sideways.
3. Banded Bicycle Crunch
- Slip a mini-band around both feet (align the band with your arches) and lie on your back.
- Lift your legs straight up and bend your knees 90 degrees. Tuck your hands under your butt, palms down.
- Pressing your lower back into the floor, lift your head, shoulders, and upper back off the floor. This is the starting position.
- Engage your core as you straighten your right leg.
- As you bring your right leg back to the starting position, straighten your left leg.
- Continue alternating legs.
4. Banded Superman Pull-Down
- Holding a mini-band with both hands, lie face-down on the floor with your arms extended in front of you and your legs extended behind you. Keep your legs together, but spread your arms wide enough to maintain tension on the band. This is the starting position.
- Keeping your neck in line with your spine, lift your arms, chest, and legs off the floor.
- With the arms and legs lifted, pull the band toward you and behind your head.
- Extend your arms, pushing the band in front of you.
- Pause, then lower your arms and legs back to the starting position.
5. High Plank Break Dancer
- Loop a mini-band around both ankles and assume a high plank position (arms straight, hands shoulder-width apart) with a slight bend in your knees.
- Lift your right foot and sweep your right leg out to your side as far as you can.
- Return to the starting position and repeat with your left leg.
- Continue alternating sides.
6. Banded Leg Lift Hip Raise
- Loop a mini-band around both ankles and lie on your back with your legs straight and your hands under your butt, palms down.
- Engage your core and raise your legs until they’re perpendicular to the floor, keeping them straight and together. This is the starting position.
- Lower your legs until your heels are within a few inches of the floor, and then raise them back up, lifting your hips and driving your feet towards the ceiling at the top.
- Pause, and then lower your hips back to the starting position.
7. Isometric Step Out
- Slip a mini-band around both legs, positioning it just above your knees. Stand with your feet shoulder-width apart and your toes pointed forward. This is the starting position.
- Keeping your back flat and core braced, push your hips back, bend your knees, and lower your butt until your thighs are parallel to the floor.
- Staying in a squat position, step to your right with both feet, and then step to the left with both feet.
- Continue stepping back and forth sideways.
Train With the Best
Take your resistance band workouts to the next level with fitness influencer Joey Thurman. Just three weeks in his Band Bootcamp will put you on the fast track to losing weight and building muscle from head to toe. It’s just one of many fitness and nutrition programs included with an Openfit membership. Start your free trial today.