In the fast-paced world we live in, finding time to hit the gym can sometimes feel like an impossible feat. But what if I told you that you could achieve a comprehensive, full body workout without being tethered to a fitness center? Enter full body mini band workouts, a versatile and portable fitness solution that’s here to redefine your fitness journey! Whether you’re a fitness novice or a seasoned enthusiast, a full body mini band workout empowers you to take charge of your health journey, wherever you are. In today’s post, I’m going to: 1) delve into 3 remarkable benefits of incorporating a full body mini band workout into your routine, and 2) show you some of my favorite mini band exercises. Get ready to unlock a new level of strength and flexibility – no matter where life takes you!
1. Portability Redefined: Your Gym On-the-Go
One of the most enticing advantages of a full body mini band workout is its portability. These elastic bands are lightweight and compact, making them your ideal workout companion while you’re jet-setting around the world, taking in nature’s beauty at the park, or simply sweating it out in the comfort of your own home. Imagine sculpting your muscles amidst breathtaking landscapes, or challenging your body to reach new limits without the confines of traditional gym equipment. With resistance bands neatly tucked into your bag, the world becomes your fitness playground.
2. Eccentric and Concentric Contractions: A Dynamic Duo
Full body mini band workouts offer a unique mechanism of muscle engagement through eccentric and concentric movements. For example, as you do a banded squat, your glutes are lengthening in the squat (eccentric movement). As you rise from the squat, your glutes are contracting (concentric movement). The addition of a mini band around your thighs increases the time under tension for the targeted muscles because they have to work harder throughout the entire movement. This dynamic interplay enhances muscle fiber recruitment throughout your full body mini band workout, leading to a more balanced and effective routine.
3. A Dance of Bands vs. Weights: What Sets Them Apart?
Comparing mini bands with traditional hand weights might seem like an exercise in splitting hairs, but the differences are worth noting in the context of a full body mini band workout. While weights rely on gravity, mini bands provide a variable resistance that challenges your muscles at every point in the range of motion. In addition, you’ll have fewer joint stresses and a reduced risk of injury during your full body mini band workout. Moreover, the constant tension of mini bands creates a sustained muscle engagement that’s tough to achieve with free weights alone.
The Full Body Mini Band Workout
Ready to see some of my favorite mini band exercises? The following six exercises are guaranteed to give you a well rounded full body workout. Running short on time? No problem! You can easily adjust the length of this workout to fit your needs. Simply check out my video below, along with some tips for each of the exercises.
Can’t see the video? Click HERE!
#1 Exercise: Rows
- Targeted Muscles: Back
- Modification: Use a mini band with less tension
- Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
- Form Tips: As you hinge forward from your hips, press your weight into your heels. Keep tension on the band at all times as you fully bend and extend your elbows. And, remember to keep your spine long.
#2 Exercise: Triple Threat
- Targeted Muscles: Biceps, shoulders and triceps
- Modification: Use a mini band with less tension
- Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
- Form Tips: Keep your shoulders over your hips and draw your navel in towards your spine. Maintain tension on your band at all times. Glue your elbows to your sides within the bicep curl, and keep your shoulders relaxed and down as you press your hands to the sky.
#3 Exercise: Bicycles
- Targeted Muscles: Core
- Modification: Don’t use the mini band, go slower, and/or don’t lower the extended leg as far down (i.e., raise it higher)
- Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
- Form Tips: Draw your navel into your spine, and keep your lower back connected to the mat. Try not to pull on your neck as you draw your elbow towards the opposite knee.
#4 Exercise: Zig Zag Walks
- Targeted Muscles: Glutes, outer thighs, and core
- Modification: Go slower
- Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
- Form Tips: Engage your core by drawing your navel in towards your spine. Stay low as you walk forward and back. Progression option: go faster to raise your heart rate.
#5 Exercise: Wide & Narrow Squats
- Targeted Muscles: Glutes, hamstrings, quads, inner and outer thighs, and calves
- Modification: Go slower
- Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
- Form Tips: Engage your core by drawing your navel in towards your spine. Stay low in the squat as you complete the movement, and keep your spine long. Progression option: transition in/out of each squat with a hop and/or go faster to raise your heart rate.
#6 Exercise: Crossover Jacks
- Targeted Muscles: Inner and outer thighs, plus your heart!
- Modification: No hopping, just step side to side
- Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
- Form Tips: Draw your navel in towards your spine, and keep your shoulders over your hips. If modifying, stay low as you step side to side.
Next Steps for the Full Body Mini Band Workout
First, be sure to warm up for 2-3 minutes before this HIIT workout. Here’s a good warm-up sequence to follow in case you’re looking for one. Once you’re warmed up and ready to go, repeat the 6 exercises 1x for 1 round (i.e., you’ll do 2 sets of each exercise in 1 round). Repeat this 12 minute quick total body workout several times for a longer workout, but take a 1 minute break between each round. Last, be sure to cool down and stretch after the workout. You can watch this video for some of my favorite post workout stretches.
Full body mini band workouts have transcended the boundaries of conventional workouts, introducing a realm of possibilities that align seamlessly with our fast-paced lives. Their portability, unique muscle contractions, and differentiating factor from weights make them an invaluable addition to your fitness arsenal for a full body workout. So, dare to step outside the confines of traditional gyms and embrace the empowering journey of full body mini band workouts. Remember, strength knows no bounds – it’s time to let your potential flourish, no matter where life’s adventures take you!
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As always, thanks for reading and have a good one!
Mrs. Traylor is a Fitness Instructor, NASM Certified Personal Trainer & Nutrition Coach, AFPA Certified Prenatal and Postnatal Fitness Specialist, wife, and momma who provides actionable advice for positive lifestyle changes with fitness, nutrition, and wellness. Read about Wendy’s inspiring entrepreneurial journey, and subscribe to Wendy’s newsletter here!