Mini band workout with an upper body focus is a great way to workout anywhere!
No need for extra equipment, just grab your mini band and get to work.
At home, on the road, in the gym, outside…the beauty of these workouts is that it is minimal equipment!
This workout specifically is working with super-setting exercises. That means that you will do two exercises back to back with very minimal rest.
Supersets are a great way to get your heart rate elevated and burn out your muscles faster, making it an effective workout in less time!
You will complete a chest/shoulder exercise followed by a back exercise, making it a superset.
If it were two chest exercises or two back exercises it would be considered a compound set.
Both are great ways to speed up your workout but keep it effective and safe.
Let’s try this one out!
Table of Contents
• 10 Chest press
• 10 (e) Seated row
• 10 Plank walks
• 10 Overhead band pulls
• 10 Bicep curls
• 10 Triceps extensions
• 10 Lateral raise
• 10 Pushups
Form: Place the mini band around your wrists and lay flat on your back with your knees bent. Palms facing each other, press your wrists into the band as you drop your elbows down to the floor next to you and press back up. Make sure you are keeping constant tension on the band as you drop the elbows down and then press back up.
Modification: No modifications; difficulty depends on the resistance of your band.
Form: Sit with your legs straight out in front of you and your band wrapped around feet. Sit up straight with your back flat and core tight. With one hand, pull the band towards you bending your elbow (keep it close to your body) and then extending back out. Think about pulling with your back and squeezing!
Modification: No modifications, difficulty depends on the resistance of your band.
Form: Place the band around your wrists and get into a pushup position. Make sure your back is flat and wrists are below your shoulders. Step your right foot and right hand out to the side and then bring your left hand and left foot in to meet them. You want to continue moving right and then left back and forth. Always keeping your core tight and trying to pull with your hand first to engage all the arm muscles.
Modification: You can also complete this movement from your knees, just only move your hands instead of your hands and feet.
Form: Perform in a standing position with your legs shoulder width apart, slight bend in the knees and core engaged. Place the band around your wrists and straighten arms overhead. Palms facing each other, press your hands into the band and then release; you want to squeeze as hard as you can and get as much range of motion as possible. Make sure you think about pressing your shoulder blades backwards and down so it is your lat muscle that is doing the work.
Modification: No modification, difficulty depends on the resistance of your band.
Form: In a standing position, hold the band with one hand down at your side and grab the other side with your other hand. Perform a bicep curl with one hand as you keep your elbow tucked in and the other hand resisting the band at your side. Perform all reps on one side before switching to the other.
Modification: No modification, difficulty depends on the resistance of your band.
Form: In a standing position, hold the band with one hand at your chest and grab the other side with your other hand. The arm that is working is going to be at a 90 degree elbow (tucked in) and palm facing down. You are going to press down against the band to feel a burn in the back of your arm and then release only back up to 90 degrees before completing again. Make sure the other hand is holding tightly to the band at your chest to allow enough resistance. Complete all reps on one side before switching to the other.
Modification: No modification, difficulty depends on the resistance of your band.
Form: In a standing position, place the band around your wrists and bend your elbows to 90 degrees at your sides (palms facing in). Keeping your elbows bent, raise them out to the sides pressing your wrists against the band then the return back down. When you raise your elbows your palms will then be facing downward. Make sure that your elbows stay at 90 degrees and your hands keep resistance on the band through the entire motion.
Modification: No modification, difficulty depends on the resistance of your band.
Form: Place band around your wrists and get into a pushup position. Make sure your hands are separated enough that there is resistance on the band as you lower yourself down into your pushup and press back up. To add more resistance you can bring the band up higher on your forearm as well.
Modification: Feel free to drop down to your knees for an easier pushup variation.
You can use your mini band to complete a small warmup before beginning your workout. Use the lightest resistance you have.
Mini band warm up:
• External rotation (band around wrists and opening hands, keeping elbows tucked at sides).
• Straight arm raises (band around wrists, press into band as your raise your hands up over your head and back down, keeping your elbows straight the entire time).
• Overhead press (band around wrists, lean forward and press against band. Move arms from your chest to straight above your head and back down).
Cool down:
• Open Book (lay on one side with bottom leg straight and top leg bent and on floor in front of you. Arms are straight out and you want to open up arms and try to touch the floor behind you with the top arm, keeping it straight).
• Doorway pec stretch (arms in doorway, step through with one foot and get a stretch in chest muscles).
• Doorway lat stretch (grab the sides of the doorway and lean back, getting a stretch in your back and along your sides).
Mini band workout in the books! I hope you enjoyed this, subscribe to my youtube channel for more at home workout videos like this!
