20-Minute Resistance Band Workout: LEGS, CARDIO + CORE 🔥| Mini Band Workout

Hi, I'm Lindsey Baumgren of Nourish Move Love and today is all about using this mini lip resistance band for a legs, cardio and core workout. Today's 20 minute workout is brought to you by our brand sponsor, Primal Kitchen. Making real food easy and accessible for everyone through their real food pantry staples. They have sauces, marinades, lots of good stuff. I personally also love using their collagen peptides and they came out with a new collagen peptide quench. So that's what's in my water bott for before, during, after my workouts, I'll chat more about specifically how I use collagen peptides in the blog post associated with this workout video. So check that out. But for now, let's talk about how we're going to use this little booty band to create lots of fire in our legs today. This is a 20 minute workout consisting of three circuits. It's going to go lower body strength for a minute, then cardio for a minute and then core for a minute. You'll have this band on for the majority of the workout. So choose a lighter resistance like I have here and we're going to get familiar with this band and jump right into the workout with a warmup. So I'm going to take this band and I'm going to put it right around my calf shin, ankle area. So jumping right in, it's right around my calf shin ankle area. Throughout the workout, you just want to be cognizant. This band never goes directly on my knees. We're going to transition it from this area to our upper thigh area. It's always about six inches above the knee or six inches below the knee. Ok. So ankles or thighs never on the knees. Sound good? All right, we got our booty band on now, so let's go ahead. And we're just going to start. We're just going to tap side to side. So tap right, tap left, tap right, tap left. Okay, here we go. We're just going to warm it up. You're going to get used to this band. It already feels tight. You're going to tap it out. We're really going to use this band. I love using it because it forces you to engage the proper muscles. We're going to engage our glutes because it's a lower body workout and you're really going to hit right here, this outer glute, also known as your abductors. Your abductors. Okay? That's those outer glutes. You're going to feel them tomorrow, I promise. 4. You got it. 3. Hold a squat in. 2. Last one. Hold center, squat it out. Take it down and up. Down and up. So now this band wants me to cave my knees in, right? Nope. Push those knees out. So the goal is to keep constant tension on this band. You're going to get something out of this workout. It's just your body weight and this band, which I love because you can travel with this bad boy. But you're going to get something different out of this leg workout than you would a lower body dumbbell leg workout. There's constant time under tension. It's just a little different. Nice. Two more right here. Down, up, down. Let's move laterally. Right, center, left, center. Just go side, center, side. So you're always striving to step that band as far apart as you possibly can, keeping tension on the band. Nice work. Right here. Give me four. Three. We're gonna walk laterally in two. One. Two steps to the right. Right, two, Left two. Tap right. Two. Tap left. Two. Stay low in those legs the entire time. Do you feel that fire building in those outer glutes? I do. Come on, you got it. Let's go. Two more walks. One more each way. Nice. Right here. Finish right here. We're gonna actually turn to the side so you can see me. Keep the tension on that band. You're gonna walk out to a high plank, so hinge forward, walk out to a high plank. Hold your high plank. Tap right, tap left, walk back in, stretch out those hammies. Reach up tall, walk it back up. Walk out to a high plank. Hold here. Tap right, tap left, walk it back in. Nice work. One more. Walk out to that high plank. Tap right, tap left, walk it back in. Stand up tall, come back to center, tap it up. Tap, tap. Option A, stay right here. Low impact. Option B, jack it with me. We're going to finish our warmup right here. 8, 7, 6. You got it. 5, 4, 4, 3, 2, 1. I hope you're warm. I know I am. We are going to jump in to circuit one. Lower body strength for a minute. Cardio for a minute. Core for a minute. Love this format. It's going to be lots of fun. This band's going to stay right here. Calf and ankle area. We're starting with side to side squats. 30 seconds around per move. We'll add on as we go. Step to your right in three, two. Let's go. Take it right together. Left together. You're just squatting it out nice and low. Range of motion is up to you. Chest stays lifted. No dumbbells here to pull you forward. So maybe that means you can pick up your pace a little bit since you're just using body weight to keep that heart rate elevated throughout the entire workout. Right side, center. 10 more seconds here. Then you're going to hold the low squat and we're going to pulse it side to side. I'll show you what that looks like. In four, three, two. Hold center. Right, center. Left, center, right, center, left, center. Pulse, pulse. Woo. Do you feel that fire? It's building. There it is. Hello. Whoo. Right, center, left. Stay low, stay low. Come on. Ten seconds here, then we go to cardio cardio. Two lateral walks to the right. In 5, 4, 3, 2, step to the right. Right, 2, tap, left, 2, tap. Make it big, big. Come on, get the distance of your mat. Whew. Tap, tap, Big pulls right here. Gonna get that heart rate. Fire up. I like to add those arms. Squeeze your back. Bigger the arms, higher the heart rate. Come on. You got it. 10 more seconds right here. Then we go to quick quarter turns. I'll show you what it looks like in 3, 2. Come back to center right here. Keep tension on that band. Fast feet. You ready? Quarter, quarter, quarter, turn, turn. Tap, tap, fast. Fire feet. Come on. Keep tension on that band. Twist, twist. You feel your core? Hello. There it is. Coming next. One minute of core. Ten seconds. You got this, fat feet finish. Five, four, three, two, one. Woo hoo. Plank position. Keep that band. Actually bring that band up to your thighs. Right up to the sides. Plank position. Army crawl. Down, down, tap right, tap left. Pup. Hup. Tap right, tap left. Down, down, tap right, tap left. Hup, hup, tap right, tap left. You got it. Down, down, tap right, tap left. Come on. Hup. Last one. Tap right, tap left. Roll over to a side. Choose one, do the other one. Next time, inside knees on the ground right here. Tap the hip, lift. As you lift the hip, lift that outside leg. Whoo. Hello, abs and outer glutes. I'm going to make an ugly face the entire time I do this exercise, okay? Because it burns that outside leg. Ah, come on. Five, four, three, two, one. Yeah. That's circuit one. Take a drink of water and repeat it. Mm. Move that band. Get 30 second break. Move the band back down to calf shin. Ankles side to side, squats. 10 seconds. Soak it in. We're back on you guys in five, four, three, two. Let's go. Right, center, left, center. Okay, so that's the format. 1 minute strength, 1 minute cardio, 1 minute core, 30 second break. Repeat it. Okay, you got it. Now, you know what exercises are coming, so can you do it a little bit better this time? For me? I think so. 10 seconds here. Then we hold it low. It's those tap outs with that pulse. You're there in four, three, two, one. Hold it low. Right, left, center, left, center. How low can you stay in the legs? That's your challenge the entire time. Right here. Pulse, center, pulse. Stretch that band. Stretch it. Do you feel your butt? Do you feel your quads? The lower you are, the top of the thighs. They're going to burn. They should. 10 seconds. Yes, you can. You can do anything for 10 seconds. Come on. Don't quit. Not yet. Not now. Two lateral walks in three, two, two. Walk it, walk it. Come on, come on. Tap, tap, make it big tap. Walk it, walk it, walk it. Yeah, there you go. Walk it. Nice. Right here. Come on. You take this at your pace if you can. Speed it up, speed up. This is cardio. It's meant to raise your heart rate. I like it. Give you a little low impact cardio before we go. High impact in 5 seconds. Quarter turns in 4, 3, 2. Right here. Let's go. Fast feet, come on. Up, up, up, up. Hot, fast feet. Keep tension on that band. Core, core, Ha. Twist center, twist center. Come on. Halfway, Halfway. Yes, you can. Army crawls on the ground. You're there in 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Ground, ground, ground. Keep those feet nice and wide. Tension on the band. Down, down, tap right, tap left. Hop, hop, tap right, tap left. Down, down, tap right, tap left. Catch your breath. Come on. 10 seconds of core right here. Finish with me. Side plank in 5, 4, 3, 2, 1. I'm turning this way so you can see me. Inside. Knees on the ground. Oh. Band comes up. Band comes up to the thighs. Forgot to move that one. All right, right here. Inside knee on the ground. Tap the hip. Lift, tap, lift. As you lift the hips. Can you lift that outside leg? It burns that out. Leg. Outer leg should be on fire. If I have good news for you, it is this. You get to take the band off after this. We're still going to use it, but in a different way. Come on. 5, 4, 3, 2, 1. Holy struggle bus. This little band had so much intensity and fire a whole different way than dumbbells ever will. Grab some water. 30 second break circuit number two. Same format, strength, cardio, core. Good news. This band comes off. Oh, my goodness. You got 10 seconds. Take this band, loop it around your right foot. Hold the band in your right hand right here. 80 in the front foot, 20 in the back toe. Stagger, Deadlift. Down, up, down. Squeeze. Hinge the hips back. Pull forward. You want a challenge? Float, float. Down, up. I'm still working on balance postpartum, so I'm going to keep this back leg down. And I'm going to turn to the side so you can see the last 10 seconds right here, right here. Pull. Squeeze the butt. Hamstrings and glutes. This is where my hammy. The back of my leg meets my butt right here. You got four, three, three, combo. Move in two, one. Back to you. Deadlift, curtsy. It looks like this. Deadlift, hup, curtsy, hup, deadlift, hup, curtsy. So you got tension on the curtsy. Lunge. It's like doing a weighted curtsy. Lunge, right down, up, curtsy, up the curtsy. I'm crossing this left leg behind the right leg. Think knee to calf. That's where they meet down. You got it right here. On to cardio in 5, 4, 3 goes band on 2, 1. Band goes back on around the ankles. We're gonna move front to back, front to back. And I'm gonna have to go to the back of my mat and show you right here. It's a V walk. So we're going 1, 2, 3, 4. Take it back, 2, 3, 4. Take it up, 2, 3, 4. How wide can you get that band? Up, 2, 3, 4. Back, 2, 3, 4. You got it. Up, 2, 3, 4. You ready? We're adding on. Bound with a jack back. You can stay with those V walks or right here, bound forward, in, out, in, bound, out, in, out. Bound, in, out, in, bound, out, in, out. You do. You bound and just jack it back. Stretching that band. Bound. Come on. Bound in, out, in five seconds. Five, four, three, two, one. Take that band right around calf or those quads. Hop back to plank. Hold plank. Hop to bear crawl. Open, close, hop back. Bear crawl, open, close, hop back. Bear crawl. Open. Oh, my gosh, my quads. Back. Bear crawl. Open, close, back. Come on. You got five, four, three, two, one. On your back. On your back right here. Legs go straight up the wall. Lower the legs on a three. Count as you open the band. Looks like this. Open, two, three. To the top. Drop, two, three to the top. Low back drives into the mat. Drop two, three to the top. You go just to the point where you feel that low back pop off the mat. Keep it in there. Open, 2, 3, to the top. Last one. Open, 2, 3, to the top. Nice work, you guys. Grab some water. I'm laughing because I'm tired. I am struggling through every rep of this workout with you. So for people who watch these and they're like, oh, will I ever get to her level? Will I ever be able to keep up with her? Trust me, you are kicking it into gear. You're kicking my butt. I'm kicking my butt. This is hard stuff, you guys, but we're in it together. You're not doing this alone. You're doing it with me. Take that band off. 10 seconds. Step on the band with your left foot. Hold the band in your left hand. Pop your right toe. Staggered deadlift in three, two. Let's go. Hinge, squeeze, hinge, squeeze, focusing on that left glute and hamstring squeeze. So now, honestly, if I were doing this at home, this is where I'd go up in band resistance. So I'd grab a heavier band for this move specifically. But these other moves where it's around my ankles and where it's around my quads, I keep it. You got five, four, add the curtsy lunge in two, one. Right here. Deadlift up, curtsy up. Find your balance. Curtsy up, deadlift up, curtsy up. Right here. Come on. Finish this strength right here with me. Then we put that band on. Back to cardio V walks front and back. You got it? Right here. It's 5, 4, 3, 2, 1. Back of your mat, band goes around, cast and ankle areas. Four, walks to the front in three, two. Let's go. Right here. One, two, three, four. Take it back, two, three, four. You got it. Up, two, three, four. Take it back, two, three. How wide can you stretch that band? How low can you stay? I love that. We're doing side to side and front to back, challenging those glutes like you do every day. Activities of daily living. Right here. Strengthening those glutes so you can kick butt all day. Right here. Option A, stay here. Option B, bound, jack back. Let's do it. Bound, in, out, in, bound, in, out, in. Come on. Bound. You know you get a good bound when your ponytail flies up over your head. That's a good one. Right. Bound, in, out, in. Land. Softly absorb it. Land, loaded. Bound, in, out, and. Come on. 5, 4, 3, 2, 1. Bear crawl. Bring the band up. Band up. Right around those quads. Right here. Plank. Bear crawl. Open, close back, in. Open, close back. Bear crawl. Open, close back. Catch your breath. You're kicking, but right here. Come on. Give me 5, 4, 3, 2, 1. On your back leg. Lowers Band openers. Let's go. Open, 2, 3. Bring it back together at the top. Open, 2, 3. Exhale to lift the legs. This does not have to be fast, you guys. Slower is harder. Right here. Open, 2, 3. Bring it back to the top. Use that breath. Open, two, three. Big exhale. Draw it in. Come on. 30 second break. It comes in five, four, three, two. Break. I'm going to lay here for my 30 seconds. Okay, someone want to watch the timer? For me, this is the reality of getting back into fitness postpartum. You guys, it's hard no matter where you're at in your journey. This should be hard. You challenge yourself, you show up, you get better. That's how it works. Okay, Circuit three, final circuit. You ready to knock it out? Band goes around catching ankles. It is. Show you from the side. 80% my right leg, 20% left toe. Staggered squat this time. Rear leg lift in three, two. Let's go. Squat, squeeze, squat. Squeeze, squat. Add those running man arms. That helps. Down, squeeze your butt. Down squeeze. Come on. It's not about how high you can lift that back leg. It's about how much you can engage that muscle group. Yes. Can you engage it? Come on. Hup. Let's go. 10 seconds. Hup. Come on. Hup. You gotta get me through. 5, 4, 3, 2. I'm turning to you. Stay loaded in this right leg, left leg, right here. Side, back, side, back. How low can you stay in that standing leg? Tap, tap. Side, back, side that. Standing right leg. If you don't feel fire, man, it's burning. It's burning. Come on. What would it look like? 10 seconds. Yes, you can. Don't quit. Not now. Don't quit. Not now. Come on. 5, 4, 3, 2. Keep the band right here. Scissor runs. Run, run, run. Come on. Cardio right here. Tension on that band. Pump those arms. Bigger the arms, higher the heart rate. You got it. You got it right here. Run it with me. Come on. Halfway, halfway. Two count, drop and a pop. That's what's coming. Finish with me. Come on. 5, 4, 3, 2, 1. Right here. Down, 2, up. Down, 2, up. Down, 2, up. Down, two, up. Yeah. There we go. Stretch, stretch, up, stretch, stretch. Up, up, up, up, up. Finish. Come on. Down, down, up, down, down. Ten seconds. Yes. Come on, stay with me. Down, down, up, down, down. Three, two, one. Band goes on the feet. Band goes on the feet. Come on, finish with me. This is fierce. You guys are kicking, but Plank band is around my feet. Slow knee drives. Drive, drive, drive, drive. Catch your breath. Slow and controlled. 10, 9, 8, 7, 6, 5, 4, 3, 2. On your butt. Band stays on my feet. Okay, Sit up. Toe tap. If you can go long with your legs, go long. Sit up, tap the toe. Sit up, tap the toe. Come on. Big exhale. Yes, you can. Yes. Come on. Hang in it. You got five, four, three, two, one. One more set. One more set. One more time. Come on. My legs are like jello right now. Yours should be, too. You can do anything. One more time through three minutes of work. One minute, legs, one minute, cardio, one minute, core, three minutes. You with me? Because I don't want to do this alone. Don't. Shut up. Don't shut me up. Come on. Don't leave me hanging. Let's go. Band around the ankles. It. I'll turn this way. Standing on my left leg. Right leg is popped. Squat with the rear leg lift in three, two. Let's go. Staggered squat, lift. And squeeze. Squat, squeeze. This is it, you guys. Home stretch. Home stretch. Yes. You can crank up that music volume. Dig in. Legs and booties are built right here with this band. You got it. 5, 4, 3, 2. Stay anchored on this left leg. Right leg. Side, back, side back. I want you to feel fire in the leg that's moving as well as the leg that's standing. Come on. Side, back. How low can you get? How low can you get? Halfway. Halfway. Let's go. Let's go. Come on. And then we go straight up. Scissor runs. That's where you're going. In five, four, three, two. Scissor run. Let's go. Up. Come on. Big arms. Stretch that band. Raise your heart rate. Right here. Finish it. Cardio, one minute. Endurance. Come on. That's what we work on, these workouts. Endurance, breaking it down and getting better each time. Recovery time. You're short. You got to be strong mentally and physically. Come on. 5, 4, 3, 2. Let's go. 2, count. Drop. Down, 2. Up. Down, 2. Up. Down, 2. Up. Down, two. Finish. You guys finish. Come on. This and core. Down, two. Up, down, two. Stay with me. Down, two. Come on. 10, 9, 8. 7, 6. 5, 4, 3, 2, 1. Take it down. Ho. Band goes. On your feet. Plank. Just kidding. Plank, put the band around the bottom of your feet. Make sure it's secure. Find that plank. Slow knee drives. Drive, drive. Catch your breath. Drive. One minute left. One minute. Come on. And it's all core. Yes. You got it. Come on. Stay with me. Five, four, three. Come on. Two. And one. On your back. Make sure that band stays secure around your feet. Legs. Go Long. Sit up, toe touch. Sit up, toe touch. In three, two. Let's go. Come on, you got this. Stay with me. Big exhale. That's what gets you up. Come on. You can do anything for 30 seconds. That's how we finish. Then you get to lay down. I promise. Let's go. Give me five. Come on. Four. Finish. Three. Stay with it. Two and one. You're done. All right. I lie. It's not 20 minutes, it's 25. But you know what? You guys are awesome. So you stuck with me. Okay? Take the bands around one of your legs like you would a towel and you're just gonna pull it up. Other leg is long. One leg is lifted. Laying on your back, catching your breath, letting everything slow down. Nice hammy stretch right here. Gently pull towards your face. Get yourself that nice back of the leg stretch. And then you're gonna drop it open. Oh, that feels good. And then keep tension on that band. Keep that foot flexed. Keep the band on it, but pull it up. Open up those inner thighs. Thighs, those adductors that worked just as hard as those abductors, man. You're going to feel your butt tomorrow. Now bring it up and you're going to go other hand across the body and pull the foot towards your face. Hello, outer booty. That should be so on fire tomorrow. I love this workout because it's so great for traveling. You can take these bands right with you. Gently take the band off one foot, place on the other leg. Is long right here. Pull that hamstring towards your face. These bands, you can travel with them. Literally throw them in a suitcase. They're like $10 on Amazon for a multi variety pack. Travel with them. Such a good workout, especially for that lower body. Open up that leg, pull it towards your face, open up those hips, the groin. And then to refuel. I can't reach my water. So close yet so far with some collagen peptides which are awesome way to get some extra protein in your water as well as hydrate some vitamin C. Bring it up, pull it across your leg. I love me some collagen peptides, especially in this season of life. I'm four months, about four months postpartum. And so the constant fluctuation of my hormones, collagen helps level things out a little bit for my skin, hair and nails, right? Four months. I'm going through that postpartum hair loss like crazy. Pull it in, sit up. So I love me some extra collagen for my skin, hair, nails throughout all seasons of life, but especially motherhood if you're with me in that, it's something, right? Okay you guys, thanks so much for joining me on this 20 minute workout. All about the Booty Band Legs Cardio Core, one minute a piece. One of my favorite ways to work out. If you need more cool down, check out the blog. We have lots of exercises. If you want to learn how I sit, specifically use my Collagen Peptides, the Primal Kitchen products. Check out the blog post associated with this video because I'm sharing all the details in there. Check it out. Find more workouts@nourishmovelove.com thanks you guys.