15-Minute Resistance Band Arm Workout (with Mini Band)

Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your quick resistance band arm workout. We're using the mini loop resistance band for our upper body. I have nine resistance band arm exercises for you. You're gonna do each exercise for 30 seconds of work followed by 10 seconds of rest. It's gonna move fast. We're gonna repeat them times two sets and get you in and out. A great arm workout to add on when you're traveling. Maybe add on to a run. That's what I like to do. Go for a quick run. Pack this bad boy in the stroller. Cr at the park. I'm going to show you your moves and we're going to jump right in. Move one. We're going to start with this resistance band right around our wrists. Okay? We're going to do a push up. I know you love push ups. We're knocking them out right away. First move while you're fresh. Okay? Now if you're like, push ups are not my jam. Move this resistance band to your upper arm. It's going to help push your chest up, away from the ground. Down, down, up. Option B. You want to make your push ups just harder. You're going to place it around your wrists. It's going to force you to keep constant tension as you push your elbows back towards your hips. And push ups. Are you ready? Push up is your first move. Let's knock it out. Resistance band around your upper arms or your wrists. It's 30 seconds of push ups from your knees or toes. Option always to add an incline. 30 seconds starts in 3, 2. Let's go. Jumping right in. No warm up or cool down. We are just gonna get after it. 30 seconds per move. 9 moves, and you are gonna do them twice. Whoo. Push ups. Here we go, baby. Come on. I swear, push ups just never get easier for me. But it's one rep at a time. Option drop to the knees. Push up. Right there. Drop to the knees, push up. Another option. Lower. Nice. Lower from the toes, drop to the knees and push back up. Lower from the toes, drop to the knees. I'm gonna go there. You're here for four, three, two, and one. You're gonna come up to a kneeling position. I'm gonna keep this band right around my wrist. I'm gonna be kneeling and I am going to do a chest press or a shoulder press. I'm going to push up and down. Let's go. Three, two, go. Inhale, down, exhale, Push. I'm thinking about keeping constant tension on the band, I am pulling my wrists apart. Hello, shoulders. Especially after push up. The spicy move. Core turned on, glutes turned on. Taking the legs out of the equation. Focusing just on those arms. Come on, you got it. Push up. Starting to feel those shoulders. They're getting nice and spicy. We're gonna get into our back with our next move. 3, 2, and 1. I'm gonna go a little bit heavier on the band. Lap. Pull down, left arm stabilizes. Just my right arm. Down, down, up. Three, two. Let's go. Down now. You can always take this from a standing position if it's not comfortable for you to kneel if you're at a park, playground, wherever you're at. Nice. Exhale down, Inhale up. Exhale, exhale down. Inhale up. Getting into the lats lateral flexion, really challenging to do with dumbbells. So we're going to do it with the resistance band. Nice. Back and biceps. Those are your two moves. We're getting into nace right here. 10 seconds. Come on. One rep at a time. You got this. Last four. Three, two, and one. I'm going to take this resistance band and I'm going to loop it right here, right around my right foot. I'm going to take it out to a 90 degree angle. I'm going to put my right elbow into my knee and I'm curling. Let's go. Three, two. Curl, Concentration curl. Just that right arm band is looped around that right foot right here. Elbows digging into that inner thigh, activating the inner thigh. Core is turned on. Concentration curl. Just focusing on one arm at a time. Come on. Grab a heavy band and get after it. Yes, you can. You're only doing each move for 30 seconds. It's a quick transition. Nice. Moving down to the ground for plank and row, knees or toes, that's where we go. You got three, two, and one. Nice work. I'm gonna go back to. I'll keep this band. I can do this. All right, I'm gonna hold the band. Just holding it. Finding a plank position. Bands looped around my thumbs, alternating row and row. We go in three, two. Let's go. 30 seconds. Plank and row. Pulling that elbow back to meet that rib cage, squeezing through that band. Option is always to drop through the knees. Same thing from the knees. You can always add an incline. You got it. One rep at a time. Come on, let's go. Roll it out, row it out. Halfway, halfway. You got it. Stay with it. One rep at a time. Nice work, Nice work. You got it. Let's go. Come on, stay with me for 5, 4, 3, 2, and 1. Awesome job. Coming up to a standing position for our final two moves. Triceps each side, one time. Go ahead, put my left hand in. And I'm gonna hit right here. Grab the shoulder kick. Down and up. Down and up. Nice work. Bend, extend. You got it. Down and up. Driving through the heel of the hand. I just realized I forgot to do our lat pull downs and our bicep curls on the other side. So we're going to throw those in. Nice work, you guys. Ten seconds, right here. Down and up. We're going to switch arms in 5, 4, 3, 2, and 1. After those alternating rows, we were supposed to go to the kneeling on the other side, but we're going to knock out these triceps, then we'll go back to that kneeling position right here. Bands hold. Stabilize at the shoulder. Kicking down in three, two. Let's go. 30 seconds down. Isolating the back of the arm. Tiny bend. Big extend. Tiny bend. Big extend. Push. Nice. You got it. 30 seconds per move. Stay in it. Isolating the back of the arm that tries that muscle push. Right here, right here. Push. You got it. One rep at a time. Come on. There's 30 seconds. You got to go as hard as you can. It's only 30 seconds. You got it for three, three, two, and one. Nice. We're gonna go back to that half kneeling position this time. Right arm stabilizes, left arm pulls down. Lat pull. You can always do this from a standing position. You're on in three, two. Let's go. Nice. Exhale, pull, inhale. Back to center. Exhale, pull. Control it back. Controlling that band. There's constant tension on that band. Yes. Core stays tight. Stabilize that core. Pull through the bands. You got it. Nice work, Nice work. Shoulders are on fire. Using your strong back, we're hitting everything today. Shoulders back, bicep, tricep, chest. Come on, let's go for three, two, and one. Nice. Half kneeling. I'm gonna hook the band right here around the left foot. Left foot comes out to that 90 degree angle. Using my left arm. Left elbow hits the inner thigh. Bicep curl. Let's go. Right here. This is your last move. Quick break. Grab a quick sip of water and we repeat it. That's how we go. Nice work. Nice work. You got it. You're curling up and down with control. Left elbow hits that left inner thigh. You got it. One rep at a time. Stay with me. Right here, right here. Nice work. Final 10 seconds. Yes, you can. One curl at a time. Nice work. Awesome job. Let's go. Finish it. 3, 2, and 1. Awesome job. Band comes off. Are you ready? Grab a quick sip of water. We're gonna repeat it. 30 seconds of work. 10 seconds of rest. Same nine exercises. Okay? Starting with the push ups. Option A, band around the wrists. Option B, band around the upper arms. 30 seconds of push ups. You ready? Push ups, shoulders. Woo. Let's get after it. Set it up. 30 seconds of push up starts in 3, 2. Let's go. Come on. Quick and effective AR workout right here. You do your best, you forget the rest. Take the push ups from your level. Nice work. Awesome band workout. You can add on to any cardio training. I'm gonna go down from the toes, up on the knees. Down from the toes, up on the knees. Come on, come on. You got it. One rep at a time. Nice work. I love adding this onto a run. My favorite way to do it. Come on, stay with me. You're in it for 3, 2 and 1. 10 second rest. Find that kneeling position. Put some tension on that band. Pressing up overhead. Stabilize the core, squeeze the glutes. Here we go. Shoulders down and back. Three, two. Let's go. Push up, inhale, down. Exhale, push. Nice shoulder press with the bands. Keeping constant tension on that band. That's what makes this move hard. You choose how hard this exercise is by how much resistance you create across that band. Shoulders are spicy. There it is. Come on, stretch that band apart. 10 seconds. Yes, you can. Yes you can. Stay in it one rep at a time. Give me three, two, one more. Because you can. Ah, nice. All right. Gonna go back to that heavier band. Kneeling or kneeling lap. Pull down. Left hand stabilizes. Pull on the right. Left hand stabilize. Let's go. Three, two, go. Nice. Exhale, inhale, exhale, inhale. Right here. Use that mini loop resistance band that you typically use for your legs for your upper body and arms. Right here. You got it. Stay in it. So you gotta squint those eyes. Grit that teeth. Come on. Keep pulling for 10 more seconds. Yes, you can. Stay in it. Five, four, three, two and one. That got hard. Here we go. Loop that band right here around that right foot. 90 degree bend, concentration curl. Right elbow pushes into that inner thigh. 3, 2, let's curl right here. Bicep curl stabilizing through that right leg. Nice concentration curl driving that elbow into the knee. Focusing on just isolating that bicep muscle right here. You got it. Nice work. Love these mini loop resistance bands. They are so stinking versatile. 10 seconds. Can travel with them. Take them with you anywhere. 5, 4, 3, 2, and 1. We're gonna get it right this time. We're gonna go into the plank and row and then hit the knees again. Other side on the lat pulls. Plank and row. You ready? From the knees or from the toes? Set it up. You're on it. 3, 2, let's go. 30 seconds. Row, row. You got it. One rep at a time, pull that elbow right back to meet that rib cage. Nice work. You got it. Strong core, strong back, strong shoulders. Nice work. Nice work. Stay in it. Right here. Halfway. You got it. One rep at a time. Keep that core nice and tight. Come on, let's go. Finish it right here. You got 5, 4, 3, 2, and 1. Back to the knees. Nice work. Right arm stabilizes. Left arm pulls down lat. Pull downs. Other side. Shoulders down and back. Let's go. Three, two, and pull. Nice work. Lateral flexion. Inhale up. Big exhale. Pull. One rep at a time. Just cranking it out, you guys. Nine moves, 30 seconds apiece. Bing, bang, boom. Quick and effective workouts. That's what we're all about here at Nourish Move Love. If you love the workouts, do us a favor. Hit. Subscribe to our channel. Come back for more. Legs, arms, whatever you want. Full body, we got it. Let's finish it. Come on. Three, two, and one. Nice work. Band is gonna go right here. Around that left foot. Left hand grabs the band. Left elbow in the left inner thigh. Concentration curl in three, two. Let's go. Curl it up. Finish it right here, guys. Come on. This and triceps. This and triceps. Let's finish it. Finish strong. Right here. Finish strong. You got this. One curl at a time. Nice work. Nice work. Stay in it. You're doing so good. Right here. Let's go. Up. Control it down. Come on. 10 seconds on these bicep curls. Let's go. Finish it. Exhale, pull, inhale down. Come on. Let's go for 3, 2, and 1. Awesome job. Coming up for the tricep. Your final move. Let's go ahead. Stabilize it on the left shoulder. Left hand in left hand. Kick back in three, two. Let's go. Tricep push down. Hold at the bottom for a moment. Really hold and squeeze. Hold and squeeze. You got it. Finishing it. Off we go. Biceps, then triceps, Knocking it out. One muscle group at a time, isolating each muscle group. We hit the chest, the shoulders, the back, the buys. Nice work. Now it's the tries. Come on, finish it. Final five, four three, two, and one. Let's go ahead. Switch it out. Other side. This is it. Last move. Last move. Here we go. Stabilize it right here on the right shoulder. Right hand kicks down in three, two. Let's go. Finish strong right here. That full extension and squeeze. Really isolating the back of the arm. Your tricep muscle right here. Push through that band. Come on, push through that band. Yes, you can finish strong right here. You got a quick 12 to 15 minute upper body workout with that band. Hitting every muscle group, knocking it out. Yes, you can. Let's go. Finish it. You're here for 5, 4, 3, 2, and 1. Awesome job. Drop the band, shake out the arms. That is it. Your quick and effective resistance band arm workout. I hope you loved it and I hope you come back for more quick and effective home workouts@nourishmovelove.com thanks for sweating with me and I look forward to seeing you again soon.