Health & Fitness

MINI BANDS WORK OUT, I

It’s no secret that these are some of my favorite pieces of gym equipment. 

And for so many reasons! One of which being that you can take them and use them anywhere! But mostly because by using these in a standard move, like the squat? You are activating so many more muscles than you are without them. These days people don’t have an hour to work out ever day! Sometimes it’s 20 minutes, and sometimes it just as long as the kiddos don’t wake up πŸ˜› 

This is an awesome work out to get your heart rate up, activate the the legs and obliques, and doable in 15-20 minutes! All of these moves are designed to hit more than just your legs, your glutes, or whatever the fitness trend is now days. I want my moves to be functional, and efficient!! And voila! 

Let’s break it down!

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PLANK LEG LIFT + KICK

This move is great because it takes the standard plank, and kicks it up a notch! It also is a great way to warm up your abs, your gluten and the backs of your legs that occasionally are missed! 

*Keep your lower back tight and the plank form CORRECT!! After you do a few your gluteus maximus and biceps femoris are going to start to fatigue, but keep your form strong!! That was just a fancy way of saying butt and hamstrings πŸ˜€ 

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SIDE STEP SQUAT 

You add the side step because it activates your IT band and your gluteus medus more so than in a regular squat! Make the squat slightly lighter of a stance than your regular squat. So as you take your side step out, don’t be shy on the kick out, and keep your squat form strong! Butt back, chest up, knees over heels! BAM!

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IN-N-OUT SQUAT JUMP

I know, people usually prefer it when ‘in-n-out’ is followed by “burgers” πŸ™‚ But this is a great move to follow the side-step squat! Your side body is warmed up, your squats have been perfected, now to add a bit of a cardio component and getting your heart rate up! 

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STANDING LEG LIFT 

Now, let’s hone in on that side body! We warmed it up with the workout leading into it, but now we’re going to isolate those muscles I mentioned before: your IT band, gluteus medus, and even your performis a bit as well! 

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SQUAT SIDE STEP

Staying in a low squat, you’re going to combine all of these moves and muscles that you have used so far for the final kicker!! Try to use your reflection to make sure that you aren’t leaning to far into the static leg; to the side or forward! You can also use a couch/bench/chair behind you to have as a reminder for how low to keep your butt! It’s easy to come out of this squat as you get tired

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LADDER TOE TOUCHES!

Last chance to get your heart rate up and remind those hammies what’s up! 

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Now, go rock it! 

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Hope you enjoyed this workout as much as I did! Leave your thoughts and comments below!! 

And keep an eye out for more mini bands work outs to come! 

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