32 Minute No Repeat Mini Band Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no repeat mini band workout. This is day 13 of your no Repeat challenge. But this is a great standalone workout that you can do at any time because I'm going to give you lots of different options to work to your fitness level. We'll be using the mini loop bands today if you've got them. Are you ready? Let's do it. Go ahead and start with a little march or a jog, whatever feels good for you to start getting that heart rate up, start getting the blood flowing. Raise that temperature inside your your body to get ready to go. Let's roll those shoulders. We are going to be getting done with our mini loop bands today. You can of course do this with just body weight or if you want to substitute dumbbells, some things it will be pretty intuitive to do, but otherwise be sure to check out all of my other dumbbell, kettlebell and body weight workouts. Let's take it back right through here. Open up through the arms, all in one side and then bring it forward right through here. And let's think you'll be surprised if it's your first time where you don't have as much experience with the mini loop bands that they really pack a punch, they really pack a burn. Let's go up wide and down. Up wide and down. Little hinge with that. So the way it's gonna work, no repeat. So we don't have circuits or intervals or even timed intervals here. Today what we are doing, let's open out, shift your weight. Open out, shift your weight right through there. What we're doing today is we're working in five minute increments. I love this format because it's five minutes that we push through. We work hard, but it's only five minutes, right? So you're gonna feel that heart rate get up, you're gonna feel those muscles working. Let's walk it in. Let's do a little squat and a hip roll. We're gonna get it done and we're gonna get it done quickly and it's gonna move quickly. That's what we love about no repeat workouts. So you are gonna have to follow me during those five minute increments. We're gonna break it up. We're gonna start with a five min. So of course that will get. Let's do little tap backs right here. That will get toning and muscle work as well as cardio. But five minutes of cardio, some upper, some lower, some core. Then we got Five minutes of upper body. Let's take it right here. Hold that stretch, stretch it over. And then if you can reach it over one more time with each of those, if that balance is tough for you, hold on to the wall and take it here. Switch your sides right here. Hold it here. If you need to stretch it over and reach it over, rotating that torso if that's right for you. So 5 minutes cardio, 5 minutes upper body, 5 minutes lower body, 5 minutes core, and we'll see where we're at on time. Go ahead. If you can walk it back into that high plank. If that's not right for you, you can take it to those knees, but hold it here. Let's tap those knees in. So cardio, upper, lower core, quick breaks in between just to switch our bands, give our muscles a little break, give our heart rate a little break, and then get right back into it. Let's take it back, child's pose, and then take it forward into that plank. Take it back, child's pose into that plank. If anything starts to feel like too much, you can always do the movement without the band. Take that band off. Let's get one more breathe in. Take it here. Walk those hands back, Round it up right here. Let's just do little taps and reach across. Stretch through the chest, arms, shoulders, and back. So you always have the option to do the movement without the band, or if you just need to slow it down, take a break, whatever you need to do. This is your workout. So I like to say, be where you are today. I want you to be challenged, but in a way that is good for you. If you showed up today, you are already succeeding. Let's get a little stretch right here. All right, so we're going to start with that band, using our upper body for this first few minutes of cardio. So if you have a lighter band, take it here. Otherwise, use what you've got. We're going to start with just a little pull down side knee. So a little gentle cardio. Your five minutes is starting in three, two, one. Here we go. So start slow, pull it down. So watch what I'm doing. That heart rate's gonna gradually get up. I remember we have a solid five minutes, so we're getting that cardio conditioning as well. Right? So you're here. If you're going body weight, you're just side knee, side knee, starting slow. Feel that heart rate. And then if you want, we're gonna pick up our pace right here. So it's not just this, right? I'm Actually pulling down with my back, with my tricep and with my sides and my hips. So keep it going. Take it here, take it here. Right, and breathe. Yes. Keep it moving. There we go. 4, 3, 2. Let's go. 1 side. Right here. Pull it in and up. So I'm here. If you start to need that balance, take the band out of it and take it here. Pull in. Yes, I know there's that burn. Hold this one straight up. Here we go. Double time if that's good for you. Do you feel that core? I know I do. Do you feel that arm in the back and shoulder? Yes. Keep it going. 8, 7, 6, 5, 4, 3, 2. Other side, right here. Slow. Pull it in nice and slow. I got some dust on this again. If you need to take it body weight, or if you need a little balance, take it here. Pull it in. Breathe. Three, two. Let's up our tempo right here. Here we go. Up, up. Yes. Burn this one, stay straight up. This one pulls in along with that side, along with that hip. Four, three, two, one. Shake it out. Little hamstring curls right here. And I want you to put your hands through that band. Relax your shoulders because we're starting up our body. Pull, pull. So start slow if you need to. You can always slow this down. Right? Pull it in. Still working the back muscles, but up, up, right through here. Keep it going. If you need to drop the arms, keep the legs going. Pull back, pull back. Four, eight. Keep it going. It's like old school cardio. Halfway there. Out of those five minutes, we got two and a half to go. Three, two, one. Shake it out. We're gonna switch it to lower body. How those back and shoulders feeling? If you do have a thicker band, Take it here. Go ahead and step into it. Let's go. Double step right here. So we're gonna keep the cardio slow with this. There's no need to rush it because we're banded between our ankles and our knees. If you're still getting that band on, that's okay. I do this a lot, so I'm pretty comfortable getting the band on and off. But we all struggle. They're gonna roll up, they're gonna roll down, and that's okay. That is part of the process. Keep it here. 4, 3, 2. Take it center. Low impact jacks right through here. Yes. High hips if you want. Take it here. Here. If that's not right for you, you keep it low impact. Keep it going. We got 8, 7, 6, 5, 4, 3, 2. Little tap backs. Tap and tap. Start Slow. I just want you to push back into those glutes. Reach those arms forward. Keep that core in tight. Yes, you can. Good. If you want, tap, tap, tap. Or you can even go. Whatever feels good for you. Tap, tap, tap. Four. Yes. Three, two, and one. Bring it up above the knees. Last 30 seconds. We're gonna take it to a plank jack or plank tap out. If the plank isn't right for you, you keep it standing. If you're able, join me here. You can walk it out, walk it in or Jack. Last 20 seconds now. So join me. This is a team. And then we're going to some toning. We'll keep that heart rate up, but we're starting with this cardio circuit to get that energy up. 10 seconds to go. Wherever you are, make sure that you're not lifting in those hips. Out and in or Jacks for 3, 2, 1. Stretch it out right here. Go ahead. Come up onto the feet. Take that band off. All right, team, catch your breath. We did it in that order. Starting with upper, then going to lower all kinds of cardio. Shake it out. Quick sip because we're going to upper body next. If you want to keep them moving right here or even bring those, I like to do these little heel taps to shake out those hips that are going to work really hard today. All right, team, so shake up the hips. I'm going to show you. We're going to a five minute upper body circuit. So here's what I want. You want to grab your lighter band. If you have a heavier band and that's all you've got, that's okay. Just know you might have a shorter range of motion. The most important thing is that you get those muscles working. All right, so watch me. First grab that band. We're gonna step it on our foot. If you have right foot, you're rowing with that left hand. Go ahead and bring it here. Here we go. Take it up and down. So I'm gonna start staggered position, right? Pulling that elbow up. So I'm turning it in. Palms to the back, palms in. Squeeze so flat back. It's a row, right? Working our back. If you need more resistance, take that foot out a little wider. You can get it that way. If you need a little less, get in a little closer. Keep it going. 4, 8, 7. Breathe. 6 and 5. Feel that glute a little bit too, right? 4, 3, 2. I want you to hold this band at the top. Little pulses. Just think pulses in the elbow and pulses in the shoulder blade. If that's too Much. You can always take it down to the knees if you need more or less resistance. Keep squeezing. Four, three, two. Relax. Right. Oh, burn. Switch it to that other side. So go ahead and shake it out. One minute down. So here again, if you want to stay kneeling, if that is a better range of motion for you, or if you can take it up again. I know some. Some of you have the fabric bands or the thicker bands, so it's totally up to you. Here we go. Row and up. So again, rotate the palms to the back and then the palm in. If you need to get close, closer to that band because of the resistance, take it to a knee squeeze. What I'm not doing is twisting with my body. Keep the shoulders and the hips square. Nice flat back. Yes. You got it. We got eight, seven in that back. Six. Breathe. Five. So the only repetition in this workout is when we have right side, left side, Right. So remember that. Two little pulses at the top. If you need to take it to that knee, squeeze in the shoulder blade. A little pulse up. But think pulsing into shoulder blades. 4, 8, 7, 6, 5, 4, 3, 2. Relax it down. Shake it out. Arms right through here. All right. Bicep, tricep. Watch me. We're gonna start with our biceps. So I'm gonna have this band at my hip, and I'm gonna curl it across my body right through here. Sorry, it looks like this. So cross it and go up. Not a ton of room, but you're gonna feel it. So little cross one hand down, pull it back through here to keep the triceps and shoulders working. Then go bicep curl and up curl. If that doesn't make sense to you, bring it in front and just go here. Right? You can keep it down or you can bend whatever gives you the right amount of resistance. Here, watch my elbow. I'm going across, right? Like my hand upon my heart. Yes, you can. We got four, three, two. Watch me. I want you to hold it here. Push it down and up. See the triceps? Yes. Yes. Burn. Keeping the biceps working. Yes, you can. Triceps. If you need more resistance, take it a little higher or grip it or twist it. 8. Yes. 7, 6. Don't worry, that next round is going to get that heart rate up when we go to lower body. But hopefully right now you're just feeling the burn. Good. Can you pulse it? Pulse. Push down through that elbow. Hold up right here. Can you pulse with both? Yes. One up, one down. 8, 7, 6, 5, 4, 3, 2. Shake it out right here. Little taps. Taps. Right we're gonna do all that on the other side. Can you remember which side you're doing? Because they're both hurting, right? Feel that burn? We are one minute to go. Let's get set up. So remember, twist it. Triceps is holding down. Biceps is coming essentially here to here. Here we go. Cross it up and down. So I like to have a flat hand. You can also grip it like this. If you need to substitute with the dumbbell, obviously, it's just a little cross curl. Just like this. You need less resistance. Bend that elbow here if you need more resistance. Take it down. Up. Yes. Let's keep it going. Breathe. Let's Finish this out. 4. We got a lot of shoulders on the cardio, so we're focusing buys and tries them back right here. Push it down. So again, hold in the center here. Extension. So now we're tricep extension. You can go to the side or you can go to the front. Whatever gives you more resistance. Remember, you can grip a little higher if you need to. Two. Let's get eight right here. We got eight. I know we're gonna run in our time, but let's get them in. Breathe. That's our time, but let's get four and some pulses. Three, two. Pulse with those tries. Start with that, and then can you Pulse with both? 7, 6, 5, 4, 3, 2. Muscle burn. Shake it out. Arms right through here. Yes, team. All right, so little bicep, tricep burn, and the back muscles focusing on those bigger muscles and then smaller again, since we got a lot of chest and shoulders in our cardio sequence. All right, go ahead. Quick sip of water if you need it. We're gonna take it. Two, lower body, your thickest band. If you've got it, you can even double up. We're gonna start at our ankles. We're gonna work our way up right through here. All right, team, so we're gonna start with just a little tap out, tap out. Then we add a squat to it. Then we add a raise. Let's get it done. Five minutes. Here we go. Tap out and then start slow right here. We did that double side step in our cardio portion. Now we're just going to the side. Step out through those hips again. We're mid calf, so between the ankles and the knees, let's add a squat right here. You can go slower than me. What I don't want is for you to feel like you have to have the same pace as me, but you don't have enough time to get low in that squat. So you work to what feels best for you. If you can get more range of motion by taking it slower, do it. It's strength training. Slower is better. I promise you that. Heart rate's gonna get up, right? Breathe. Two. All right, keep it nice and separated. We're gonna go down. Lift it up. Down. Lift it up. So it's a little right. Try not to lean too much into it. Keep that core tight. Nice and tall. Still with the squat. Yes. We got four. We got three, two. Hold it at the top. Right here. Up and down. Nice and slow. Up and down. Breathe. Four more. Let that heart rate come down. Three, two. Good. Other side. Little lifts. Yes. Breathe. We got four. Three, two, one. We're gonna take it right here. I want you to stagger your feet. So almost like a kickstand lunge or kickstand deadlift, but we're actually making it a kickstand lunge. So I want you to drop the knee and bring it up. Yes. That band might roll, and that's okay. You can start it low. We just want to start keeping them separate. Staggered here. Here we go. Take it down and up. So, yes, it's a kickstand deadlift, but we're also dropping that knee just a bit to make it a lunge as well. Right here. So hinge and lunge. And up. Down and up. Two minutes down. Almost at that halfway point. Watch me. And lift. We got eight, seven. Bring it up. Yes, you can. Six. We're halfway there for this circuit. More than halfway there for this workout. Three, two. Good. Up right here. Pulse, pulse. Grab onto the wall if you need to wrap that core. Can you get a little lower with it? Keep this leg working. 8, 7, 6, 5, 4, 3, 2. Shake it out. Right. Turn to that other side. I know legs and glutes are burning. Take it wide. Lunge and kickstand. Take it down and up. So really use this time to get a feel for where you want to be. Keeping that resistance, dropping the knee. If that's too much and your band is rolling too much, you just keep the deadlift. Two, let's add that little lift to the back right here. Here we go. Eight. And up. Seven, six. Breathe. You can hold on to the wall if you need to reduce your range of motion. If that's too much. Three, four, two, one. Hold it up right here. Yes. Four, three, two. Can you get a little lower? Bend in that front leg burn. 4, 3, 2. Relax. Shake it up. Roll it up above your knees. Yes, you can. Little taps to the front right Keep it moving. Tap, tap, four, three. We're gonna do monster squat, monster walk. We're going diagonal. Bring it up. Diagonal. Take it back. And here, join me right here. This is it, team. I want you to step nice and wide and on the diagonal. This is so good for hip health, for knee health, for ankles. Getting in the diagonals. Moving in that transverse plane. Lateral movement, transverse movement. Not all in the frontal plane. Right? One more up and back. And in these last 10 seconds, I want you to touch it down right here. Touch down and up or squat it. Just squat and press or jump. You get 5, 4, 3, 2, 1. Burn. Take it off. I know, team. Ha. All right, catch your breath. Again with those heel taps because that's going to stretch out those hips. Big arms. Let that hurry come down. Who is feeling it? I know I am. Catching your breath. We're going down to the mat. We got a core circuit. Catch your breath. Good burn. It's kind of fun to split it up this way, right? All right, team, so medium to heavy for the core. We're gonna start with the band at our feet. And we're here. Let's take it. Actually, let's start in a seated position. Highlight, medium band. Join me here. We're gonna do a little pull down for shoulders and a Russian twist. So we're here. Join me. Five minutes, starts now. So similar to what we did in the beginning, right, when we had that side knee. If you want, you can aim to touch the elbow. That's challenging, right? If that twist is not right for you, you can go seated and just engage the core. Breathe. Yes. Touch it down. Twist. So you're not only twisting, but you're getting that pull, right? More upper body. Why not? We're gonna get some upper and some lower with this core. Four more. Four, three, two, one. Relax. Take those knees out. Band over your feet. All right. If you need to modify, we're taking it down to the mat. If you need to modify, bring those knees in or take the knees in from a bridge. Otherwise, take them out. Right here. You're going to extend. Pull in, push out. Pull in, push out. I want you to think about finding that good core position. So tilt the pelvis. Pelvis is stacked beneath the rib cage. You don't have that big arch in the back. You're not rounding here. And think about pulling in just as much as you're thinking about pushing out. So both legs are working to get the core working. Once you have a feel for that. If you want cross bicycle. But I want you to hold each side. Hold each side. Side. Right. Breathe. Oh, yes. There we go. Keep it moving. We got four, three. Deep core. Hold it right here. Little pulses. Pulse in with the knee first. Yes. Then add the upper. Tiny little crunch, but you keep it here for eight. Seven, six, five, four, three, two. Other side. Here we go. Yes. Keep breathing. Burn. Four, eight, seven, six, five, four, three, two. Drop it down. Oh, hug those knees in. Pull that band up above your knees. All right, team, roll onto your side. We're coming here. On those knees. You can have your feet a little bit angle or knees a little bit in front. We're gonna go clamshell and side plank. So you can do one and then the other, or you can have them all come up together. Let's get it done. So lift, lift. And down. So my feet are glued together and I'm open. Opening from the knees. If that feels like too much with your band, take this move without the band. If you can get them all together. Up and down. Yes. Take it up and down. There we go. And breathe. Two more right here. Two. And one. Go ahead. Swing those legs around to that other side. Yes, you can, team. So remember, you're at a little bit of an angle. Knees in front. Here you go. You can go up, up, down, and down. Start with this to get a good feel for lifting from those obliques. Yes. We're getting hips and glutes, but the idea is that we're working those lower obliques. Breathe, breathe. You got a team close to being done with this workout. I hope you're feeling strong, Hope you're feeling the burn. Two more right here. You can go all the way up and all the way down if you want. And up and relax. Yes, team. All right, come into all fours. Get a little stretch through your back. You're gonna come up. If you need to modify, I want you to tap it back, tap it back. Otherwise, lift up into the bear plank. We're going out. Out. In, in. Join me. Out, out. In, in. Yes. That band is gonna roll. See, it's rolling on me. That's okay. Right? But the idea, team, is that you're going out, and then let's go. Out, out, in. Excellent. Take that band at the bottom of your feet. Right here. We're going out. We're going up. Join me. Take it out. And up. Keep it moving. We are so close. 10 seconds. You can walk it out. Walk it up, walk it out, walk it up. Up. 5, 4, 3, 2, 1. Stretch it out. Yes. Stay down on your mat. We're so close. Go ahead. Roll that band up above your knees. All right. If you have another band, we're gonna put it right between your wrist and your elbows. We'll call this just a little bonus move. Or bonus circuit. Why not? What is a band workout without a bridge? With a little abduction at the top. I want you to think outer thighs, inner thighs resisting as you come in. We're gonna start with that. Then we are gonna take this to get a little shoulder burn at the end. You're gonna squeeze down, you're gonna pull it over for that shoulder mobility. Squeeze down and out. Shoulder mobility. Start with your bridge. Last minute of the workout. I want you to keep that core working. That core is burning, but you can do it. We got lower body, we got core, we got upper. Here we go. Up and out. Up and out. Remember, you're gonna outer thighs and glutes as you come out, but resist it on the way in thinking about those inner thighs. Resist. Yes. Bring it up right here. Pull everything down, up and out. Start with just that little press. You're pressing out with the shoulders. Let's just stay here for now. Pull the elbows down and press out at the top. Out and down. Out. Four more. Four, three, two. Hold it at the top. You're gonna go over the shoulders. Press out. Hold that bridge over. Pull over, press out. Knees and shoulders. Over and out. Finish strong. 5, 4, 3, 2, 1. Yes, team. That is it. Take those bands off. Stay where you are. Hug the knees into the chest. Get a little back stretch. Let's get a hip stretch from here, right? Because those glutes are really feeling it. Cross that leg over if you can. If this stretch is not good for you, go ahead and sit in a chair. Sit on the edge of the couch. Sit on a bench and take it to there if you can. Lift that knee up. Grab underneath. Press that top knee away as you pull underneath that lower leg burn. Right? So lots of glutes and hips, but we got everything working right. We got cardio with upper and lower. We got upper, we got lower, we got core, we got it all in. Let's switch your sides right here. Other side. Pull it in. Remember, you can sit on the edge of a chair. These hip flexors piriformis outer thighs. Glutes may need a little extra love if you have time to get some extra stretching. Maybe that pigeon stretch. If you have time to do a little foam rolling, all of that can be really, really helpful. Roll your knees to the side. Come up onto all fours. I want you to Sit back into that child's pose and really stretch out those shoulders. Press side to side. Relax your head into it. Come up onto all fours, roll through. Cat, cow, Inhale and exhale. Really try to release in that back, especially that lower lumbar spine. We tend to have an easier time rolling through the top part of our back, but trying to get that low back, that movement there when our muscles are warm is the best time to do it. Good. If you can. Speaking of pigeon, take it right here, take it all the way down. If that's not right for you, you can just do that 90 90. Or again, sit on the edge of a chair, stretch into that. Make sure you leave me a comment. Let me know. Did you like this workout? Did you like the five minute blocks? Did it go quickly for you? Did you feel like it was a little too crazy having to just follow my lead without having circuits or me introducing every exercise right before? Let me know. I love to hear from you. And of course don't forget to hit like and subscribe. When you subscribe, that helps me keep making these workouts for for you. Let's take those knees out right here. And of course don't forget to check out all the information in the links in the description. Join us in the Body Fit Athletic Club if you are not here already. Big stretch over and make sure that you get on my mailing list so you get all your free information. Free weekly and monthly workout calendars and you can never miss a beat for all things Body fit by Amy. If you're looking for bands, if you're looking for dumbbells, count kettlebells. Check the links in the description below as well. Bring it up right here. Yes, same thing. Other side. Thank you so much for being here with me today. I hope you felt that good burn and that good energy and you can take it with you for the rest of your day. Let's get one big deep breath in and out. You did it team. That was your no repeat mini band workout. Great degree. Great job everybody.