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

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit orthoandwellness.comorthoandwellness.com

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