A Mini Band Full-Body Workout

With a one-time purchase of a mini band, you can get a full-body workout anywhere, anytime.


By Cori


The Mini Band is my FAVORITE piece of exercise equipment. When I’m on the road, or even looking to get in a great workout at home, it allows me to add resistance without having weights or other equipment that take up space.

It is also one of the best ways to get your glutes activated, which is what most people use it for. But the mini band can also be used to add resistance to upper body and core moves. It can be the perfect tool to get in a full-body workout anywhere.

Below is a Quick Full-Body Workout you can do using a $3 Mini Band. This workout will only take under 20 minutes and work your legs, butt, back, chest, shoulders, arms and even your abs!

The Mini Band Full-Body Workout

Complete 5 rounds of the circuit below, resting 30 seconds between rounds. Go from one move to the next without resting during the 30 seconds of work!


  • 30 seconds Mini Band Squats
  • 30 seconds per side Half-Kneeling Single-Arm Row
  • 30 seconds Mini Band Glute Bridges
  • 30 seconds Lateral Push Up Walks
  • 30 seconds Bicycles with Rotations
  • 30 seconds Rest

With all of these moves, make sure to select a proper resistance. Even a light band can be enough to make these moves challenging.

For a quick demonstration of each of these mini band moves, and 19 more, check out the video below!

Cori is the owner of Redefining Strength, a functional training facility in Orange County, California focused on helping each client find their strong. She started training and writing a fitness blog in 2011 because she wanted to empower people through diet and exercise so that they can lead healthier, happier lives.

Aug 26, 2016

Good for flexibility behind the back and/or Rotator cuff rehap.