15-Minute Mini-Band Workout

Short Sweat Session

Think a mini-band workout is too easy for you? Think again! I used to look at the 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 all before I tried out this mini-band workout.

It’s so simple to do and yields such amazing sweat and results in a short amount of time.

Here’s how you do it:

• Get a light resistance mini band
• Go for one minute at each move
• No rest in between moves
• Hit all three moves for one minute— that’s one round
• Rest one minute
• Repeat this for three rounds!

The moves

Valslide Shoulder Y Pullbacks

Get two furniture movers, Valslides or 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. These rotator cuff muscles are important for athletes who throw or a person who needs to build the backside of his/her shoulders quickly.

Push-up Lateral Walk

As if the push-up wasn’t enough! The side-to-side walk just adds another 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). This muscle is a tough one to work but will pay dividends to 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 and not to mention your grip while holding the band. Try this for one minute, then come talk to me! Love this one.

Ben Boudro, MS, CSCS

Strength and Conditioning Specialist Ben Boudro is the owner of Xceleration Sports in Auburn Hills, MI, an 8500 sq. ft facility that offers sports-specific training for youth, high school, collegiate and professional athletes. . Prior to owning his own facility, Ben spent 2.5 years as a collegiate strength and conditioning coach at Michigan State University. A five-year member and team captain of the MSU Wrestling Team, Ben holds a Bachelor’s Degree in Kinesiology specializing in Health Promotion, a Master’s Degree in Exercise Science and holds Strength & Conditioning certifications with the NSCA and CSSCa.

Website: benboudro.com/
Instagram: @benboudro
Twitter: @benboudro
Facebook: /xcelerationfitness
YouTube: @benboudro

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