A 15-Minute Mini-Band Workout That Will Challenge Your Entire Body

Don't scoff at working out with mini-bands until you've attempted this challenging circuit.

Think a mini-band workout is too easy for you? Think again! I used to look at mini-bands and see them as "a warm-up tool" or just a piece of equipment that helps make sure you don't have the valgus knee movement. That was before I tried this mini-band workout.

It's simple to do and yet it yields amazing sweat and results in a short amount of time.

Here's how to do it

  • Get a light resistance mini-band.
  • Perform each move for 1 minute.
  • No rest between moves
  • Hit all 3 moves for 1 minute; that's 1 round.
  • Rest 1 minute.
  • Repeat for 3 rounds.

The moves (see video)

Valslide Shoulder Y Pullbacks

Get two furniture movers or Valslides—you can even use paper plates on a smooth surface if you want. What I like about this one is how fast and hard it hits your rotator cuff muscles. Rotator cuff muscles are huge for any throwing athlete or if you need to build the backside of your shoulders quickly.

Push-Up Lateral Walk

As if the Push-Up weren't enough, right? The side-to-side walk adds more burn in your shoulders. Your triceps will work hard but your rear and lateral shoulder muscles will be in overdrive!

Lateral Walks

Time to hit the booty! Keep your butt low the entire time to hit your glutes. The small steps side-to-side immediately light up your IT bands and glute medius (side butt muscles), which are tough ones to work but will pay dividends in your lower-body strength.

Resisted SL RFE Squat

I got this from the workout queen Alexia Clark (@alexia_clark). It's a lot harder than it looks. The constant pull from the band makes your quads work like crazy, not to mention your grip while holding the band. Try this for 1 minute then come talk to me! Love this one.

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Photo Credit: Getty Images // Thinkstock