30 Minute Full Body Mini Band Travel Workout
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The mini band, or mini resistance band, is one of our favorite pieces of equipment for your home gym. While it may be small, the mini band is a fierce piece of workout equipment, allowing you to work your arms, back, abs, legs/glutes, and more, with one piece of equipment! And, bonus: it’s small size means it is incredibly portable!
This means that it can easily be stored away for at-home workouts or in your bag for workouts while traveling or at the gym. In short, the mini band provides the perfect full body resistance band workout.
Why Should You Own A Mini Band?
Simply put, the mini band offers an easy-to-use, effective alternative to using free weights or dumbbells. It’s a portable way to provide challenging resistance for a variety of movements to strength the arms, legs, shoulders, core, and more!
What is the Goal of this Workout?
With many people being short on time, we’re always fans of quick, efficient workouts. This full body workout works all areas of the body in just 30 minutes.
This workout is easily modified, which makes it perfect at-home full body workout for beginners or advanced athletes.
See our full workout series here.
Equipment Used In This Workout: Mini Band Set
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30 Minute Full Body Mini Band Workout
Suggested:
5-10 Minute Warmup + cool down of your choice.
Optional:
While this workout is focused on using the mini band, you can easily complete the workout using just your bodyweight!
Increase the difficulty!
Still not challenging enough? Grab a set of light dumbbells and use them to increase the challenge and increase the intensity!
Need a modification?
As always, you can remove the mini band to remove the added challenge or scale to a lighter mini band to provide a greater range of motion. Feel free to drop to your knees or forearms for added support.
Mini Band Exercises List:
25 reps each exercise
Round 1
Place the mini back around the hands or wrists for all exercises in Round 1.
Slow Pushups
How-to: In a pushup position, slowly lower down with a 3 second tempo. At the bottom, press up quickly.
Form tip: Avoid rocking through the hips by engaging the core.
Modification: Drop to the knees for added stability.
Walking Planks
How-to: In the pushup position, step out the right hand and then the right leg. Bring the left hand and left leg to the right to meet the left. Move laterally across your mat.
Form tip: To maintain stability in the core, widen your stance with your feet to prevent from rocking.
Supermans
How-to: On your stomach, extend arms and legs out long. Keeping the heels together and the head between the arms, use your lower back to lift the legs and chest from the mat. Hold for one second and release to the mat.
Form tip: Focus on keeping the legs together in one long line and avoid rocking. To full engage and work the shoulders, maintain tension on the arms with the mini band.
Round 2:
Hold the mini band in the hands for all exercises in Round 2.
Seated Row
How-to: On your mat, with legs long in front of you in an L-sit position, extend both arms in front of you, thumbs towards the sky. Pull against the mini band with one outstretched arm, bringing the opposite arm to your side, elbow actively touching your body and driving behind you. Continue all reps on the same side before switching.
Form tip: Avoid letting the mini band “snap” you back to the starting position by controlling the eccentric movement.
Seated Tricep Kickbacks
How-to: Extend both arms overhead in the L-sit position, elbows by your ears. With one arm, bend at the elbow, pulling the band against the resistance. Perform all reps on the same side before switching arms.
Form tip: This tricep exercise is a great way to target the arms. Focus on keeping the body still, the core engaged so that as you pull down the only movement is coming from the bending of the elbow.
V-Sit Lat Pulldowns
How-to: Start in a V-sit (seated on your butt, legs extended long in front of you, chest tall to resemble a V-shape). With arms overhead, pull apart the band as you lower the elbows down to the sides, squeezing the shoulder blades as you pull the mini band down and back. Slowly release.
Form tip: The pulldown targets the muscles of the back and lats. As you pull the shoulders and elbows wide, focus on squeezing the back muscles and control the movement as you return to start.
Modification: Drop the heels to the mat for added stabilization.
Seated Shoulder Press
How-to: Return to the L-sit position. With one hand behind your back, bring your opposite arm to 90 degrees, in line with your body. Press up against the resistance of the loop band to fully extend the arm and slowly lower back to 90 degrees. Perform all reps on the same side before switching.
Form tip: The shoulder press works all of the muscles of the shoulder but, to make sure you are targeting those muscles, avoid arching in the back by squeezing the core.
Round 3:
Place the mini band over the knees for all exercises in Round 3.
Frog Leg Glute Bridges
How-to: On your back, press the soles of your feet together, knees wide on the mat. Squeezing your glutes, press your hips up, and then slowly lower down.
Form tip: The frog leg variation of the glute bridge works the outer thigh so make sure that you are keeping tension in the band and not letting it bring your knees together.
Single Leg Glute Bridges
How-to: On your back, press your feet into the mat, with core engaged by maintaining contact with the mat. Lift one leg from the ground, and press the hips up, squeezing the glutes. Perform all exercises on the same side before switching.
Form tip: Don’t let one side of the hips drop during this exercise. Keep them in line by pressing the hip of the lifted leg up and engaging the ab muscles.
Modification: Drop the raised leg for a traditional glute bridge.
Deadbugs
How-to: On your back, with arms stacked over shoulders and hips over knees at 90 degrees, extend the opposite arm and leg long, focusing on keeping the engagement in the lower back and not letting the back arch. Come back to center and switch to the opposite side.
Form tip: This core exercise requires that you maintain engagement by keeping the lower back on the ground. Adjust how low your legs and arms go.
Hamstring Curls
How-to: On your stomach, bring one side of the mini band to loop over the arch of your foot, with the other side remaining on your quad. Bring the heel of your foot to your butt and squeeze your glutes.
Form tip: This can be an intense hamstring exercise. When bringing the heel to your seat, squeeze the hamstring by lifting the leg slightly from the mat and resisting the tension of the band.
Single Leg Lifts
How-to: On your stomach, bring your hands underneath your forehead for support. Squeeze the glutes and, with toes pointed, lift one leg from the mat. Slowly lower down. Perform all exercises on the same side before switching.
Form tip: This movement is a great glute strengthening exercise but it is very easy to arch the back. Squeeze the butt as you lift and lower to engage the core and glutes fully.