40 Minute BEGINNER RESISTANCE BAND PILATES WORKOUT Mini Band Barre & Stretch (Accelerate day #14)

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your mini band, bar and stretch workout. First things first, if you don't have a mini band, that is okay. You can still do this workout. You will still get strength and toning and a nice good stretch. But if you have a mini band and you want to add a little extra resistance, a little extra burn, then we're going to be adding it in. This is both a strengthening and an active recovery workout. If you need less or more of each, add more resistance with the band. Take it out. If you want more of just the active recovery. Are you ready? Let's do it. Go ahead and just start moving your body. Set your bands to the side. Let's just start with just a gentle march and roll of the shoulders. So again, I want you to have the option here. I always try to give you options in all of my workouts to be where you today. That's what I always say. So maybe you need this to be more active recovery. If so, don't worry about the bands even if you've got them and just get the movement. It will be gentle movement, strengthening, stretching, and then we'll get a nice good stretch with the bands at the end. Let's go one at a time with our arms. If you're looking for a little more toning, a little more of that burn, add the bands in. Or you could even add in a light dumbbell. If you don't have a band, it is totally up to you. So this workout is whatever you need it to today. As you know, I always say it's your workout. U d do you I want you to be challenged, but in a way that's good for you. Right through here. So just stretch side to side. The first half of the workout, we are going to get that toning and that gentle cardio. No high impact, all low impact. Today, no jumping. Second half will get that stretch. So using reach it up, sit low, reach up. Using some of our bar and Pilates inspired moves, we'll add a band to that again for a little extra burn. Keeping it grounded, keeping it low impact, but getting your muscles working, getting everything moving. Let's roll through that hip and step it out. Side lunge, roll through that hip and stretch it out right here, here and out. And we'll start up top, then we'll work our way down to the mat. Right through here. One more. Let's get that hinge right here. Reach down and then reach it up just like this. So still just getting a Quick little warm up. Reach down, reach up. Then if you want, if you're feeling it, I want you to inch worm out. Great little way to warm up through spine. Also get that nice good stretch. Also get that core working and ready to move. We're going to take it here. Yes, right through here and walk it back. You can also walk out to here and drop to those knees if that's a better option for you. Right here and walk it back and bring it up one more and walk it back. Right through here. Let's tap those feet back. So just open it up here. Reach. You can just make it a little step back. Or if you want, we're gonna take it to a little more of that deep lunge. We're gonna hold it in just a second. So hold it here. If this is right where you need to be, you can do a little stretch over or grab onto the wall. If you want to drop that knee down, we'll go a little forward or back to open up the hips. Right through there. And then we'll take that arm up if you want. Big stretch, world's greatest stretch to open up through the spine, you can reach through. You can come up out of that leg if you want. You do what's best for you. What do you need today? Right here and then sit back onto that hip again. You can take this standing if that is a better option for you too. Step up out of it. Let's get the same thing. Other side. So step back if this is where you need to be. You can have a little balance. You can stretch over or if you can take it down, lean into it right through here, opening up the hips. You can even have your hand down here. Reach up either with or without that knee. You can keep that knee down or you can bring it up to here. Right here. Yes. And sit back right through here. Go ahead and walk it up and slowly round it out. All right, so let's just do little taps side to side, reaching it over. So again, we're going to start with the band. Sometimes we'll have it working through our lower body, some through our upper. And we are going to start with some strengthening bar inspired moves again. If you want that burn, you can add the band or a light dumbbell if you want to. Just keep it active recovery. Let's reach across here. Then you just keep it body weight you do, you be where you are today. Let's bring those knees up, bring it down and down. Right through here. So just a little gentle cardio to get our Muscles warm and ready. I'm feeling it. I don't know about you. And then some kicks right through here. Little stretch. Take those arms up. Bring it up, bring it up, bring it up. 3, 4, 2, and 1. All right, so water if you need it. Go ahead and grab a band. We're going to start with that band. If you have something a little thicker, we're going to start with it mid calf. So we're going to step in through it here. Then we're going to start with that little close plie. So we're here. You just want to step out just enough. So if you don't step out enough, you'll get that. So keep that tension. If you need to bring it a little higher, you can, but we're just stepping out here to here. Here to here. So toes out in that plie if you can. And then we'll add a little upper body to it. So zip up that core. Wrap everything in. Chest open and proud. Nice. Good posture all the way up and through. Step out, step in. So here to here. So we're keeping that tension through the inner thighs while we push through the outer. There we go. All right. How about we take our arms out right here? Out and out. So squeezing through feels like too much. Just do one or the other. Little different. When we have our toes slightly turned out. Right, do you feel the difference in the hips? Nice. Good posture. You don't have to look like a ballerina. Doesn't matter. There we go. And we get 4, 3, 2. So not super low in this plie. Keep it here. We're gonna go out with the upper, so down and up with the step. So this time we're opening up soft. Bend in the elbows. Really think about pulling in those shoulder blades right through here, right? So you're getting goes. Good posture. Muscles in and in. Here we go. Keeping that core tight, keeping those legs working. I know. Good burn for the legs. Getting 4 and 3, 2 and 1. Let's go one in the other. So it's going to look like this. Out and up. Out. Join me when you're ready. And up. Out to the front. Down from the top. I know. I feel, too. We got four. Feel how those arms are really feeling it even without the weight. Two. One more. Yes. And breathe. Excellent. So take that band off. Now we're going to do a similar movement. Let's just do little heel taps right here to kind of stretch it out. Arms right now we're going to do a similar movement, but instead of having the band at Our feet. Feel that heart rate. Feeling it. Get up a little. If you want more, take it here. A little less, take it here. Similar movement, but we're going to have the band up above. So if you want to go a little bit lighter or medium, here's what it's going to look like. We're going to start with our legs again. Then instead of going all the way out or all the way down, we're just going to have a little squeeze and squeeze. So you may want your lighter band if you've got it. But even if you just get an inch or two out, you're going to feel those shoulders. You're going to feel the difference. Again, if you want to keep the mobility, you just use no band. So band right here. Let's step it out. So step it out. And what I want you to do with the legs this time, just like we had small range of motion with the band of the legs, is I want you to try to get a little lower and a little wider, and we'll do exactly the opposite with the arms. We're going to make it smaller. Here we go. So out and in. So again, if you have a thinner band and you can get. Again, don't try to get all the way out. Just a little squeeze. Or if you want something a little in the middle where you can just pull out Amber. And I don't know if that's really the middle. Out and out squeeze. We got four, three, two. Relax them down right here. Now you know what's coming. Maybe I'll go back to this one. We're gonna go from the top. So the top is going to look like this, right? Step out and in. And then we'll go one and then the other, and we'll finish this out. All right, so we're getting that tightness in those arms. Let's take it right here. And then we got a good stretch coming. Start with your legs out and in, core zipped. Bring them up, bring them over. Here we go. So if you have a thinner band, if you want to pull those elbows down a bit, if you have a thicker band, just pull out at the top. What I love about this is we're still working those big muscles along our spine and our shoulders, but we really feel it right in the shoulder blades. Right. Right where we get that little bra bulge, right where we feel that posture. 4, 3, 2, 1. And then the other. Take it down right here. Take it out. Up and down. So again, if you have a tighter band, just small movement, you're able to get more range of motion. Go for it. You do, you burn arms and legs. We got 8, 7, 6, 5, 4, 3, 2, and 1. Yes, team, change it out again. Little taps right here. Drop that band. Maybe you're feeling your arms. I feel my arms more than anything on that. Not sure if that's the same with you, but if so. 4, 3, 2, and 1. Shake it out. Take those arms forward and bring them up. Quick sip of water if you want it. We're gonna stay up top of the band for another minute or two. I'm gonna take it right here. So let's take that thicker band above your knees, and this time, we're gonna do a little curtsy lunge, little lift. So it looks like this. You're cross behind in a curtsy, dropping the knee, and little lift. So even if you're not using the band, I want you to keep them pretty close together. Outer thighs, push out. Inner thighs, squeeze in. Lift. Get the glutes. Outer, inner glutes. Core is engaged the entire time. We'll add some upper as we go. So take it down and out. Up and in. Squeeze nice and slow. Out, in. And really think outer thighs. Inner thighs, lift. Core connected the entire time, especially on the inners. Just like this. Press out, squeeze in. Lift. Can you feel all those different parts? Outer, inner, lift, Outer, inner glutes. I should say yes right here. Out and push. So going out, if you've got dumbbells, little triceps, don't worry. We're going to add the band in a minute. Take it out. Both hands if you can. We've got out. And lift out. Take it up four more. Four. Lift up. Three. Don't think about all the different parts. If it feels like too much, just pick what's comfortable for you. Your workout. What do you need in this moment? Here we go. Lift, Lift. If you want to just keep it just the legs. If you need a little balance, take it here. If you want to squeeze the arms in the back. Triceps. Triceps down and up. Out in small. Yes, you can. I know. I feel it too. 4, 3, 2, 1. Shake it out. Oh, yeah. All right, team, take that off your legs. Hamstring curls to the back. Bring it right here. Little quads. Did you feel those outers and inners? I know I did. All right, so. So we're going to stay on that same side, but we're adding some upper. You keep those hamstring curls and watch me here. So going a little lighter. I really need something in between these two. All right, so down and up. Push with or without the leg. So what I'm going to do is I'm going to take that little glute squeeze out and just go down and up. So biceps here, triceps here. Then when we pulse at the end, we'll pulse biceps. We'll pulse triceps. If you are doing no weights, then I just want you to do take those big arm movements and really get no band or no weights. Really get that good resistance. All right, Same side, whatever. Foot's forward. Biceps hold it tight. If you need it tighter. Here, here, or here. Biceps are working, Triceps are pushing down. Same. So opposing resistance movement through the tries in 3, 2. Start with the upper. Here we go. Down and up. Down and up. Right, so isometric with your biceps movement through the tries. Let's add the legs right here. Take it down and up. Keep the biceps working. Squeeze down and up. It's close. Even without the band. If you want to take it a little wider, you can. Yes. Breathe. We got 8, 7, 6, 5, 4, 3, 2. Hold it here. Pulse your biceps. Pulse. You can stay in the low, low in the legs if you want, or bring it up. Four, three. Hold it at the top. Pulse down. Breathe. Four, three, two. Relax. All right, team, set that down while we shake it out. Before we get to that other side, let's just do a big arms circle. Side knee. So we shake out the arms and the legs and we also get those obliques. Join me if you haven't already. Side, side, Right here. And up. Yes. You decide if you want bigger, if you want to get a little lower, if you want to go a little quicker, make it feel more cardiovascular, but stretch it it out. We got four, three, two, one. All right, team, Band back up. Above the knees. We're going to turn to that other side. So we're tight again. Pressing out inner, outer thighs up, inner thighs, little glute lift. Go a little quicker. We'll add the upper as we go. So above the knees with the band if you got it. Let's take it here. Here we go. So take it down, press out. A little tougher, right? Press out, squeeze up. Little lift. I gotta turn right out. And if you're like me and you just found that whatever positioning you're in, you felt too off balance. Take it a little wider out. Squeeze. You can still get the work. Outer thighs, inner thighs, glutes. I don't know why this. This one's so hard for me. Outer thighs, inner thighs, glutes probably because it's my left side. Let's add those arms right here. So push. Bring them in. Push. Sorry. Push and lift. Right here. Take it wide. Bring them in and tight. Triceps and back. And breathe. Triceps, Some biceps. See? Here's your buys. Take it out. Breathe. Hands can be flat. Hands can be here. Breathe. Four more right here. Four and up. I know. Three, two, one, more. Do little lifts right here. Little pulses if you want. Right here. Squeeze. Both legs are working. Pulse it down. 8, 7, 6, 5, 4, 3, 2, 1. Right. Tiny little movements. Take it to the side. Guess what, guys? Shake them out right here. Little hamstrings. Grab that top one. We got our triceps working. Remember bicep. Isometric tricep movement. Curtsy lunge. You can add the lift or not add the lift. I'm going to take the lift out, but it is totally up to you. We're going to start with the arms, bicep, ISO movement, tricep. Then we add that curtsy lunge. You can make it wider because you don't have the band. Then we'll do some pulses at the top. Let's get it done right here. Core engage. Here we go. Push down and up. I know sometimes it depends on your band, right? Maybe it's not tight enough. Bring it up a little higher or up across your body. Or just push down even more. Maybe to the side. Maybe this is it, but I like to have the bias. Here we go. Down and up. Squeeze. Still push out outers, inners, but we're gonna take the glutes out. We got it. Squeeze. Yes, team, four more. Four, three, two. Hold it up. Pulse the biceps. Hold it low. Pulse. Pulse. Yes, you can. Four, three, two. Pulse the tries. Pulse down to the side or to the back. Whatever feels better. Four, three, two. Boom. Shake it out. All right, team, last one. Right through here. All right, so I want you to really pull down so we keep the shoulders and back working. Everything else after this is down on the mat. We're getting close to that stretching time, so if you can, you can do what we just did, body weight, or you can add a little pull with the band for that last push for your back. In 3, 2, 1. Grab it on both. Pull right here. Pull again. If your arms are spent and you just want to keep the movement, just take it here or two hands here or here. Your workout go into the mat for good after this. So last little push for heart rate. 4, 3, 2, 1. Grab some water, team. All right, first thing we're gonna do from a seated position, so if you need to sit on the edge of a chair or a bench, we're gonna get a little stretch through here. So first thing, cross it over here. And if you can, bring it up to here, let's get that seated glute piriformis outer thigh stretch. If you want to bring your feet in even more, take it right there. So a little deep stretch before you even start. We're gonna do a couple little core things, but then that is it. Team. Then we're all stretching. So press the knee down. Just because those glutes are probably burning right, you can probably guess that there's a pigeon in your future. Cross it. Other side. So start low if you need to sit on the edge of the chair or bring it up, bring it in. You decide where you want to be to feel that stretch. Can lean into it. You can pull that foot up. Whatever you need for where you are today. Go. Excellent. And then arms out in the front, chin to the chest, and bring it up. Let's come down on to your mat just with one band. Right through here. So hug those knees in. Get a little stretch. Pulling the knees. I'm gonna adjust my microphone. Pulling the knees in, gentle roll side to side. So if you can, let's put the band at your feet again. If you want want more of that active recovery, just take it. No band. We're gonna bring it up right through here. And we're just going to do a little heel taps, right? So if your band doesn't have enough give to get down there, then I want you to just take it with either a little lower or no weight, but tilt your pelvis, wrap that core. Here we go. Think of it as a little half dead bug. Heel tap and arms. If that feels too weird for you, just keep it here. Trying to go down with it and work against that core. Breathe. We got four and three. Yes. Two. One more. Yes. Hug those knees in. Keep the band at your feet. And if you can, you can keep just that or a little march or take it to a bicycle right here. So tuck the pelvis, wrap the core, and then I want you to really think about push and pull. So push with the extended leg, but also pull in. Feel the difference in your core. If you want, lift the shoulders up, Pilates style. Tuck your chin right here. Lots. Of course. Yes, team. Breathe. Boom. Can you add that upper? Let's do it. Breathe. Yes. We got four, three, two, one. Hug the knees in. Take the band above your knees. We're going to do. Oh, oops. We're going to do a little pullover up and out. So I really want the mobility through your upper. And then press out and in in the bridge. If you want to keep that just body weight, that works too. Here we go. Press out. So close. Team, I promise you, we're not going to overdo it down on the mat. Most of it is stretching. And breathe out. Right through here. Yes. Boom. All the way through. Really try to get that pullover. Take those arms over, work on that mobility of your upper body. We've got four. And breathe. Three, four, two. Last one. Roll over into a front plank position. Last thing before it's all stretching. We're here. We're gonna lift it up. Take it here. We're gonna walk out those knees. Drop the hip. Drop the hip. Join me. Take it out and out. Drop the hip. Think about your core doing the work, but also also think about that nice, strong upper body. Right? And breathe out. Out. This is a team 4. Drop the hip. I'm going off my mat. 3. Hip. 2. Stay lifted. Lifted. Last one. Out. In, out. In. Hip and hip. Stretch it up into that Cobra. It's a little baby cobra here, yo. Modified Cobra. Or take it to that Cobra. Or up dog, Whatever feels good for you to get that nice, good stretch. Drop the shoulders. Look side to side. I know if that's not right for you, take it down. You feel that? Feel that tightness, right? All right, team, so roll to your side. Here's what I want you to do. So I want you to keep that band on your foot, and I want you to lay down on your side. And what I want is for you to grab it and pull in. So if you're someone who can't get that quad stretch, wherever that needs to be for you, if that's here, if that's enough, or if you can get it all the way in, I want you to relax your head down. And while you've got a nice, good grip, I want you to push your hip forward, pull up on the band, and also simultaneously open up that shoulder. Sounds like a lot, but you know what I mean, right? Rotate that shoulder out. Tilt the hip forward and press up. Now let's do a little push with our foot into the band. Push. 3, 4, 2, 1. And release. Feel how you feel that around your knee, even if you're down here, that push. Three, two, one. And release. Feel how you get a little deeper stretch. Keep that push. 3, 2, 1. Keep your hip tilted forward and keep pulling up on the band. Open up the shoulder. One more. Three, two, one. Let's hold it here for 10. Feel the difference? If you're someone, someone who has maybe patellar tendonitis, pain around the knee, or tightness, it's a great stretch and you don't have to have the band, but the band really helps. If you're able to get right through here, that's a great way to do it too. If you can roll that knee forward and just get a little stretch open up. Bring that bottom leg down. Can you get into this stretch? So press the knee away. Little stretch here. Hands can be wherever you need them to be. If you can open up or if you need to assist, right through here. So we're going to get that same stretch on the other side before. Before we're done here. Stack your knees and your hips open up. Just holding that little open bone. Look. Feel that release in your back, that low back. You want to try to bring your knees a little closer to your chest. See if that helps. A little more of a release. Few exhales, sinking into the floor. And then let's roll to the other side. You can face me if you want, or you can just take the. That open book all the way over and make sure you got your band. I'm going to turn to face you because we're going to put that band on that other foot. So again, same thing. I'm going to stay up a little bit because of my microphone, but I want you to be all the way down just as you work. So again, pulling it up, even if you're here or if you're a little tighter, whatever it is, to get you in that stretch. Roll that shoulder out. It's harder from up top. This is also something you could do from a standing position, supported, maybe hand on the wall, hand on a chair. Roll the shoulder out. Tilt the hip forward. Feel that stretch through the quad, but also the hip flexor and also right around that knee. So let's do that little push and release. Push your foot into the band while you're still pulling band. Three, two, one, release. Right, push. Three, two, one, release. And then pull up a little higher. Tilt that hip, open up that shoulder. It's tempting to be here, but really try to open it up. Push. 3, 2, 1, release. And one more time. 3, 2, 1, Release. Hold it. 3, 2, 1, 1. So cross that knee over again. You can be laying all the way down, but I'm not gonna be because my microphone. Cross it over and then bring it up. Open up the chest if you can. I'm modifying here, but I guess I can probably get to here. And then if you want, drop your knees. Holding here, bring the knees into the chest a little more. If you want to feel that more of that release in your back all the way through, hug your knees in right through here. Just roll side to side. I'm going to turn to the other side so because of my microphone. But hug them in and just pull. Gentle knee in one at a time to release your back. And let's take that band up on the foot again. And this is our goal. If you can't really get there, I want you to. You can lift your shoulders, whatever works for you. Or you can take this standing. But if you can here or here. And we're going to do sort of the same idea, but we're going to push against it. 3, 2, 1. Make sure that foot is up a bit. So you're not gonna let go of that band. And then release. Pull in. Feel the difference? Push away from your body so you're not pushing up, you're pushing away. 3, 2, 1. And here. And push. 3, 2, 1. I don't think we've had a full. I know we've done like a mini band mobility. One more time. Push. 3, 2, 1. And release. Hold that here. Do you feel the difference? If you need to bend your knee a little bit, that's okay. But if you can really extend it up. Oh, I don't think we've had a mini band stretch. Maybe we need our own mini band stretch. If this is feeling good for you, let me know in the comments after because I would love to hear from you. Then pull it in here. You can bring that knee up or you can just pull it in. Just hold this one because again we got pigeon coming. Go ahead, switch that foot. Other one on top again. Make sure it's mid or towards the bottom where it's not going to slide off like that. Right. The nice thing is these are small so it's not like your long bands. And here, whatever works for you. If you're down low, if you're out here, just get that stretch. Feel the stretch first. And then push away from your body. Three while you pull. Three, two, one. And release. Three, two, one. So often this is something you can do with a partner, like assisted stretching. Have them push against your shoulder or your hand. Or sometimes we call this PNF stretching. We just talked about about this in the Bodyfit Athletic Club. Different types of stretching. Feels good also that remember this hamstring stretch and those hip flexor stretch and hip stretches are also going to release in our back. So even though it feels like we do a lot of hip openers and things like that, it all helps us release in the back. One more time. Hold it here, and then if you want, cross it down or if you want to hold it there. I know, team. I feel it too. Right. Go ahead and turn over onto all fours. Let's just start with a little child's pose. Reach back, sitting back into your hips. Breathe into that. I really want you to sink deeper. See if can see if your back feels a little lighter. Right. A little less tight from those hamstrings and those hip stretches and quad stretches. Do you feel it? Pressing the shoulders down, reaching the fingertips, and then come up and let's roll through, Cat Cow. I know for me, this is a tough one. When I get to cat cow, usually I feel super tight. It's almost like it stops here. So I'm really focusing on that lower lumbar spine. But you know what? I feel like I have a little more movement after that hamstring stretch. Imagine that. So at your own pace, Cat Cow. Let's take one arm under and just get a little stretch of the shoulders. Almost done here, I promise. And then take it to that other side reach and bring it up. So the moment you've been waiting for, we're going to take it into a pigeon stretch. So if you want, I find it helpful to come into that down dog, but that's not right for you. You just get into that pigeon stretch however you want. So this is your pigeon. If that doesn't feel good for you, you can just sit in that 90, 90, and then we'll switch it. But if you can, turning into your pigeon stretch, down or up, whatever feels good to you. Shift your weight side to side again. Almost done. Bring that foot up even more. That's where we feel that sinking into that on the exhale, exhale, and then switch that. So if you want to go into down dog, you can. Otherwise, just switch right into it. Other leg. And again, if you want to just sit in that 9090, whatever feels comfortable for you, you. You just want that stretch. You can also just get that leg cross over. Remember with our stretching that it's not just about the stretches we do at the end of the workout. As you know, if you've done my workouts before, we keep them pretty short. But it's about your stretching over the course of the week. Over the course of the month. We want to get flexibility and mobility. It is really important. It's less important at the end of a workout. We do want to get it to cool our bodies down and just because it feels good. Take those feet out and stretch through here. Start with just a flat back. Trying to stay upright. Feel that stretch as you come in here. You're going to feel the release in your back. Deep breath, exhale. Little deeper again. Trying to keep the head up, straight back. Take that arm down. Let your head drop. But remembering that we want to get these movements throughout our week, we want to get some flexibility, specific workouts. We want to get some specific mobility workouts. All different types of things. Usually, you know, on my calendar, our day four other side is our active version, recovery. So we put in something like this. Sometimes you get a little good burn before or a little gentle cardio, but always good. Stretch it over. Take it right here. Let's get one big deep breath in. Thank you so much for being here with me today. Get some more stretching on your own. If it feels good. Remember that band could be a great tool for your stretching. And of course, don't forget to check out all the links in the description below. Leave me a comment like this video, subscribe to the YouTube channel, join us in the Body Fit Athletic Club and follow me at Body Fit by Amy let's get one more time. I know we just did it, but let's do it. You did it. That was your mini band, bar and stretch workout. Great job, everybody.