30 Minute Mini Band Burn Workout for Sculpting, Toning, and Strengthening

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your mini band burn workout. This is a full body workout using your mini loop bands where we're going to work in five and four minute blocks instead of intervals. So we'll have a lower body, an upper body and a core block. Then we'll put some things together and of course, all of it. I will give you lots of different options to work to your fitness level. Are you ready? Let's do it. All right, so go ahead and you can start moving your body. Set your bands to the side and just start with the march. Our first warm up, as you can see, is going to be a four minute block of a warm up. So it's going to be some cardio mobility, some movement prep, and most of all, we just want to get the blood flowing and get our bodies ready to move. We're going to keep it pretty short and sweet. So of course, if you feel like you need more of a warm up, you can get it on your own. Throughout this workout. Of course I'm going to encourage you to be where you are today. You do you, this is your workout. So whatever you need, if you need to take the band off and just keep it body weight, if you want to add some weights, some dumbbells or kettlebells to up the intensity, of course, if that is right for you and your experience doing that, you can do it safely. By all means, it's your workout. Get what you need out of it. We're just here to move our bodies together and if you showed up today, you are successful. Let's take it right through here. Let's take it with some eyes and then out with a Y and out with a T. So as you know, if you've ever done upper body with your mini loop bands, we're gonna get a lot of the shoulder, upper back. We get a lot of that pull, but we'll get some push as well. So really want to work on that shoulder mobility. Right through here, I Y, T keep that going. But we're gonna add a little hinge for the back of the legs up. I hinge why? And T hinge it here. I, Y and T. Hold it here. Let's take it flat back down and then round it up. Take it here. Working through the spine right here. Let's get one more and then we're gonna hold it here on the inside of the legs. Press out gently. Stretching here. Yes, team. Three, two, one. Let's take it right through here. So you're Getting that nice big stretch. Let's do a little tap up and tap down. Little low lunge. If that's not right for you, you can just tap it back. But if you can get down there. Breathe. Last two. A little bit of balance. If you can take it down to the mat, you'll get a little stretch to the hip flexor. Tilt your hip forward, big reach up. Then we're going to take that hand down here. Reach up here. If you need to keep this up top, that is okay, too. Big stretch, and then take it through here. Step it up. We're gonna take it to the other side. I'll just turn around this way. Here we go. Reach it up, tap it down, reach it up, tap it down, up. So, as I said, we're working in these blocks today. We're going to keep the first one all lower body, second one all upper. Hold it if you can, all the way down. Third one will be all core. That's a fun one. And then we'll put some things together. I think you're gonna like this workout. If you can get that stretch here, you can even open it up all the way here. Whoo. And let's take it, if you can, to that high plank right through here. That's not right for you. Stay in your knees. Let's get a little child's pose and either come to all fours or child's pose up to that plank right here. Stretching through the back. Last thing to close out this warm up. You can hang out in that child's pose longer. You can hang out in that plank or all fours longer. We're just getting the core warmed up right here. Breathe. And then slowly walk your hands back or walk your feet up. Take your time. Slowly round it up and just march for these last few seconds. We're gonna grab that band. We're gonna start with some lower body, so catch your breath. Your four minutes. Ends now. Grab a band. Now, if you have options for bands, you can go a little thicker. For your lower body, you may want a lighter one. As in, lighter is usually not as thick, not as tight for your upper body, but of course, you can try either with both. You can always drop down. You can always remove the band if it starts to feel like too much. We're going to start with this band, and if you have the fabric band that work, it works as well. We're going to start with this band about mid calf, so between your ankles and your knees. And we're going to start with our little side step, square squat. Let's do it. Here we go. So your first five minutes starts now. Right here. So we're squatting while we step out wide. Now, of course, you can do this without the band as well. We want to be working, getting that extra resistance through here. So really push out, not just with the hips, but also with those knees. Sometimes our knees want to turn in, so really push out with the knees. Working against it can be really helpful, especially if you're someone who has some knee tightness or tension or even pain. These bands are a really good tool right through here. Now I want you to hold it down. We're going to stay low if we can, and we're just going to walk out and in, out and in. Right here. Stay low if you can. We're hanging out in that squat for four more. Three. Breathe. Two. Good. Keep that. But we're gonna step out. Step in with no squat right here. Soft bend in the knees. Right? Breathe. We're stepping out and in, out and in. One minute down. Can we get just your right side? We're gonna tap a little quicker. Yes. Good burn. Pump those arms. Yeah, it's gonna feel it in that opposite leg, too. I know. Four, three, two. Other side. Right here. Tap Now, I'm going a little quicker. If you need to keep it slower, that's okay, too, maybe. You feel that Hurry. I know I do. 4, 8, 7, 6, 5, 4, 3, 2. And relax. Shake it out. All right, we're about two minutes in almost. We're gonna keep that band at the lower, and we're going to take it to a little leg lift and then a little touchdown. So we'll start with a leg lift, then we'll add our touchdown. Now, it's going to be a really close lunge touchdown. So think of it like a hinge, but we're also dropping in the knee. If the balance is not right for you, grab onto the wall or a sturdy chair, couch, something like that. Or just keep it a little higher. You can just hinge from here. All right, so let's start with just the leg lift to the back core. Engage. Get that glued in. 3, 2, 1. Here we go. Up and down. So soft. Bend in the knees again. We're using the core for balance, but use the wall if you need to. Stationary leg. You're going to feel that too, while we squeeze in the glute. Breathe. Watch me one time. We're gonna lift, touch it down. Come back up. Lift, touch it down. Take it slow and controlled. And you're keeping your feet hip Distance apart, right? So it's not a tightrope. It's train tracks. Lifting the glute. And here, you're not going to get super high with that lift. I don't want you to, because I don't want you to lose that balance or get into your back. But lift. And down. Three minutes down. We got four here. Three, two. Yes. Last one. Hold it here if you can. Right through here. Hold. Separated. Separate it out. 4, 3, 2, 1. Switch your legs. Take it here. So get set up for that other side. Again, you're keeping that distance. We're going to start with a little lift, then we'll touch it down. Here we go. Lift, lift. I know I want to touch down because we're in that rhythm, right? We're here. Boom. Squeeze in the glute. Yes, you can. Yes. Take it down. Lift. And. And down. Slow and controlled. If you need balance, grab onto something here. Take it up here. Squeeze. And breathe. Take it up. If it rolls, that's okay. Four, three. Happens to me too, as you can tell. Can you hold it down? Feel it here. 4, 3, 2. Bring it up. Bring that band up above your knee. Knees. Here's what we got, team. We're gonna step it out for two. Step it out for two. You decide. We got 30 seconds to go. Do you want to get low and make it more of that squat? You can, or you can keep it up a little higher. Here we go. Bring it in. Breathe. Hand up. Breathe. And up. Keep it going. Yes, you can. 5, 4, 3, 2, 1. And relax. Take that band off. Lower body. Feeling it. We'll come back to that lower body in just a minute. Cheers, y'. All. Grab that water. I don't know if you're feeling that burn like I am or that high heart rate like I am, but let's do it again, this time with our upper body. All right, team, so you may want to grab a lighter band if you have that option. Otherwise, if you only have one band or it starts to feel a little too heavy or too thick, it's okay to have a small range of motion. We're going to start with that band right here above our elbows. And we're going to start with a little bit pull down. At some point, we might grab it with our hands. We'll switch it up. But we got five minutes of upper body, so go ahead and grab that band. Take it right over here. We're going to start with a pull down right in front of your body. Squeeze right across your chest. Let's keep It. Core engaged. Shoulders back, arms out in front. Making sure that we're not holding those shoulders up towards our ears. Relax. Pull the shoulder blades in five minutes. Starts now. Here we go. Pull it in. And up. Squeeze. So you can either have your hands like this or you can make fists. Maybe that feels better for you. But pulling the elbows down. Now, of course, you can only get to the level of your chest, but pull those shoulder blades in. So we're here. I like to also really connect with my core on that squeeze. Right. Right through here. If you feel like you're arching your back, put one foot back. 3. Yes, you can. 2. Hold it up right here. Keep the resistance. Take it down. Take it up right through here Again. I'm not arching. I'm going here, Keeping the resistance, trying to pull my arms back without arching my back. Right. So really work that mobility while I keep that tension in the shoulders and back. Breathe. Hold it in front. Right here, we're gonna pulse. Pulse. I know. Pull those shoulder blades in. Soft bend in the elbows. Try not to be here. Drop them down. 4, 3, 2. Right in your chest. Pull it down right here. Squeeze. Shoulder blades in. Pulse. Sing. Yes, I know. Burn. 4, 3, 2, and 1. Relax it down. All right, team, we're gonna take the band. You're gonna put it right above your foot. We're here. We're gonna start with a row, then we're gonna drop it down for some bicep curls. All right, so we're gonna take it in on that inside hand for this. So you can either be kneeling or you can be up for the row, but I want you staggered. Pull that elbow up. Core engage. Three, two, one. Here we go. Pull it up. Now, if your band feels too heavy and you feel like you can only get to here, that's when you want to take it down to that knee. In fact, sometimes I like this kneeling better, but it's up to you. A little bit of extra leg work from here, too. We've got eight. Yes, you can. Seven. Breathe. Six. Five, four. Remember, it's more about the contraction, so don't worry too much about your range of motion. Hold it here. Little pulses for eight. 7, 6, 5, 4. 3, 2. Drop it down to the knee. If you can switch your arms, take it here inside of your leg. You're gonna get that little stretch. Bring it up and down right here. Up. Core engage. If you need to sit back into it, you can do that as well or up. Or maybe you have too much resistance. Take it to standing and hinge it over. Think about that core working as well. Breathe. Yes, you can. There we go. 8, 7, 6, 5, 4, 3. It's just five minutes. Two, and we're over halfway there. Hold it in the center. Little pulses. 8, 7, 6, 5, 4, 3, 2. Let's switch our sides so we're here. Other leg. You're gonna put it in right here. And you're going to stagger it. It's your row. Remember, you can drop to the knee if that's better for you, but pull it up. Join me here. Staggered or kneeling, whatever you need to give you the most resistance. And again, think more about squeezing in the shoulder blades. Breathe. Engaged. Here we go. For 8, 7, 8, 6, 5, 4. Yes, you can. 3, 2 pulses in your back. Yes. 8, 7, 6, 5, 4, 3, 2. Drop it down right here. Switch your arms on the inside. Bring it up and down, up and down. Yes, you can. You remember, you can have that flat hand. You can grab it. Whatever feels better for you. Keep it moving. We got eight. I know. Seven, six, five, four, three, two. Boom. Little pulses. Eight, seven, six, five, four, Three, two. Bring it up right here. You got 10 seconds. Whatever you want. If you want to add those little pulses at the top, join me for 5, 4, 3, 2, 1. Don't worry, we got more of that coming. Catch your breath, team. I know that was biceps and a lot of back and shoulders. We are going to get some prize and some chest as well. Grab some water. Yes, you can. Good burn for those uppers. We're going to take it down to the mat. All right, team, so we got a little bit of upper body there. We're going to add some upper and some lower all to this core. So I want you to gonna start with either of your bands right here. I want you to watch me here. We're gonna start with just a slow bicycle. We're gonna keep the legs out. If that is not right for you, I want you to do a march. When we work our way up to here, you can keep the march or you can take it to a bridge. Join me flat on your back if you can. Little tuck of the pelvis. We're gonna zip up that core. Bring those feet. Feet up. Keep them right here. Push and pull. So start with just slow and controlled, all right? I want you to think about that core being engaged, not arching the back. We got five minutes here. We got a team right here. So not only am I pushing away, pulling in, that's going to help keep everything pulled in. You're going to feel a Lot from that pull as well as that push. You can keep that or add that twist right through here. Yes, team. And here. Yes, you can burn. Keep it going slow. And if you're here, you're just doing a little march, you're still going to feel that core, I promise. We got four, three, two. Hold it in right here. So I want you to pulse with that cross core towards the knee. Four, three, two. If you can hold it here, pulse the knee in. Yes, Deep core. Four, three. Now let's together pulse the knee and pulse the shoulder up. Pose that that leg away. So many things to think about. 4, 3, 2. Other side. Right here. Pulse just the upper. Just that core. Right. Hold that resistance, hold that core connection. Pulse the knee in. Yes, you can. 4, 3, 2. Can we put them together? Pulse. Yes. Boom. 4, 3, 2. And relax. Move that band up above your knees. We're gonna take it right here. Watch me, team. Big stretch, we're gonna pull it up. Out with the bridge. Big stretch, out with the bridge. So my arms, I'm just getting mobility. Yes, I'm getting glutes and hamstrings, but we're mostly adding that bridge. So we can keep the core working, but take a little pressure off cuz it's burning right up and out. Yes, you can take it down. Up and out. Two more with or without those arms for mobility. Hold it up right here. Engage the core pulse. Up and out. I know it's your core circuit, but we're getting that booty too. 8, 7, 6, 5, 4, 3, 2. And relax. Speaking of core booty, take it onto your side. You know the drill. You can just do the clamshell, you can just do the lift or you can put them together. We're taking it right here. You do you what is best for you. Let's do it. Here we go. Lift and lift. Or just lift one up. You're opening up in the hips. So a lot of pelvic stability work. A lot of deep core, a lot of obliques, and then of course, a lot of hip action. There we go. Yes, team. Lifting through that lower oblique. Four more. Four. Breathe. Three, two, one. Relax it down. Swing those legs to that other side. Yes, you can. Remember, you can lift, you can lift or you can put them together. Join me here. Here we go. Yes, booty. I know, right? So think about that core, think about that pelvis alignment. Super important. We all need more of that work. And again, of course, obliques. You don't have to get super high with this knee. We just want Those small muscles around our hip and outer thigh working. Four more. We got one minute to go. Four, breathe. Three, two, and one. Take it over right here on to those elbows. We're coming into that regular plank. If that's not right for you, stay on your knees. We're here. We're gonna do a little body saw forward and back. Just right here. Yes, you can take it right here. Step it out, step it out. Take it Forward and back two times. Finish it out. You got about 20 seconds. Out and out. Forward and back two times. If you want, you can take it it Jack for two, body saw for two. Or you can just tap it out, right? Tap it out left. Strong core. Yes, you can. Out two. Last one out body. So burn. Oh, man. You guys roll through that back. Yes, I know. All right, I want you to keep that band at your feet, at your knees. Grab a sip of water. Hobble over if you can. Cheers, y'. All. We got one more round. Let's get it done. We're gonna get some upper and lower together. You can do this. Finish strong with me. All right, so if you have two bands, I want you to keep one, your thicker one at your legs. Grab that up. Another one. As promised, we're gonna get some triceps. So we're here. We're pushing out. As we step out, we're gonna go all on one side, then on the other, then we'll alternate. So this arm nice and tight in your back. This is staying stable as we do tricep extension. Then we'll take it. We'll keep those tries working. We'll do a little tap back with this. So we're going to move that hand to here. Push down for here. We'll get same thing. Both sides. Sides core engaged. Last five. Here we go. Holding it here. Step out and in. Now you might have to find what feels good for you. Maybe it feels better to switch your arms or for this one to be here. The main thing we want is that tricep extension, so elbow extension. Even if you don't have the band at your knees, step out to get those glutes burning. Right. Upper and lower together, breathe. We've got four, three, two. Good. Take that hand across. Same hand holding, same hand pushing back. And then we're going to step right through here. I promised you some tries. We're getting them in while we get some glutes. Squeeze. Even if it's a small range of motion, you're gonna feel the back of the arms, right? Yes, you can burn. We got Eight. Yes. Seven, six. You can grip it. You can have a flat hand. 4, 3, 2, 1. Step it out right here. Right, Breathe. Shake it out while we keep it working. Boom. 4, 3, 2, 1. Get set up other side, so I know this one is tired. Right? We're feeling it, but get the back working. Get that shoulder helping. Let's take it out right here. Step it out and in now. Again. Find what feels good for you with this grip. Don't feel like your hands have to be exactly like mine. If you feel like you have too much or not enough resistance, you may need to grip a little tighter. Right through here, right? You do you step it out. Triceps, back of the arms is what we're going for. Push. Also keeping the shoulders. Also getting the chest working. 4, 3, 2. Good. Let's switch it here. Hold it here. Remember, you're pushing down. Down. Step back for glute. Here we go. Out. If you need more resistance for the tries, hold it a little higher or a little closer to the other side of your body. Up to you. For most of us, this might be enough. And again, you're stepping back in the train tracks. Get that glute burn. Yes. 8, 7, 6, 5, 5, 4, 3, 2, 1. Take it right here. Shake it out. We're gonna take it to the mat in just a minute, but arms up right here. We're gonna step it down right through here. Step it out. Pull those elbows in. Looks like this not going down here, but hold one at the top. Work the back and the shoulders while we get those legs working. Yes, team, two minutes to go. Four more. Four, three, two. Hold it right here. Pull it. And up in. If you have the space, lift. If that band is not letting you have that space, don't worry about it. Three, two, one. Burn. Other stuff up. Squeeze. Yes, you can burn. Four, three, two. Boom. All right, team, so band above your knees, band at your hands. If you only got one band, pick one. We're coming into that bear plank. So you're on your hands and knees. This is not right for you. Keep your knees down. But if you can, you're gonna lift it up right here. So lots of space. Core engage. We're gonna start holding it here. Start holding. Tap out your knees one at a time, or your feet if that's not right for you. Keep one knee down, but keep that core engaged. Out, out. Breathe. Hold the lower. Out with the arms. Yes. You can feel where this is going, right? 4, 3, 2, 1. Pop it back right here. Out with the legs. Out with the arms. Yes, you can. 20 seconds. Out with the legs, out with the arms. How are the legs? Yes. Team, 10 seconds to go. Strong core, strong upper and lower. Boom. 5, 4, 3, 2, 1. Stretch it back. Oh, man. I told you. We go out with a bang and then we get some upper and lower together. Big stretch and some core. All in this last round. Yes. Team, go ahead and come to a seated position. Take that band off. Yes, you can. Yes, you did. Cross it over right here. Open it up. Up, cross and stretch. Press that knee down right through here. If that's not right for you, you can take it out a little further or sit on the edge of a chair if you want. Take those arms back. Yes. And let's get the same thing. Other side. I don't know about you, but I'm feeling the burn. I filmed it. Another strength workout right before this. That was fun, but I thought they'd be different enough. But man, I was feeling it. Let me know in the comments. I love to hear from you. How did that feel? Did you feel the burn? Did you feel challenged? Take those knees out and just stretch first. Flat back. Lean over into here. Did you feel your heart rate getting up? I know I did. Big stretch here. Take those arms up. I always love hearing from you. So let me know. Do you like the five and four minute blocks? I have some dumbbell and kettlebell workouts like this as well. Of course, we have a lot of workouts with your traditional intervals with, you know, 40 seconds of work, 45 seconds, 20 seconds of rest, things like that, or tabata or a pyramid. But a lot of times it's fun, especially with mini band because there's a lot of switching in between. Sometimes it's really fun just to have a flow or just to not be thinking about the clock and know you only have to get through five minutes. Right. It felt long in the moment, but look at that. We're all ready done. So I hope you're feeling that. Come into a child's pose. Stretch that back through your shoulders. Stretch that back through your hips. Of course. Please make sure that you get more stretching on your own. We're keeping it pretty short today, especially those hips and shoulders, which you probably felt a lot. Roll through. Cat, cow. Right through here. Leave me a. Like, leave me a comment. And of course, don't forget to subscribe to my YouTube channel. Really trying to get the word out to more people so they can find the channel. They can start moving, moving in a way that feels good for them. And the way we do that for you guys. To spread the word, to share it, to like it, to comment to, to subscribe and let people know. Slowly roll it up right through here. And of course, join us in the Body Fit by Amy app, if you're not here already. And in the Body Fit Athletic Club. If you want to work with me one on one, check us out with Body Fit Elite. H, thank you so much for moving with me today. I hope you're feeling good. I know I am. Let's get one big deep breath in. And out. You did it. That was your mini band Burn workout. Great job, everybody.