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Total-body workout with one piece of equipment: Mini resistance band

If a hectic schedule is keeping you from getting in great shape, consider creating your circuit around a single piece of portable workout equipment.

Using a black miniband for arm- and shoulder-strengthening exercises.
Using a black miniband for arm- and shoulder-strengthening exercises.Read moreAshley Greenblatt

Forty-five — that's the number of minutes it takes to get in an effective, total-body workout. However, most people complain that a lack of time is their number-one reason for skipping exercise.

If a hectic schedule is keeping you from getting in great shape, consider creating your circuit around a single piece of portable workout equipment.

The miniband is the perfect weapon for fighting flab, molding muscles, and keeping joints healthy. To start, opt for a yellow or green band as these offer the lightest resistance. For heavier lifting, a blue or black band will give you the challenge you desire.

Try this one-and-done workout to eliminate fat and wasted time. Complete the circuit 3-5 times.

Hammer Curl Rows
Muscles worked: biceps, triceps, shoulders, core 

  1. In a standing position with your arms by your sides, place the resistance band around your wrists, palms facing in.

  2. Press the arms out slightly to apply pressure to the band, and bend at the elbow to perform a biceps curl. Keep your elbows tucked against your ribs with each repetition.

  3. Return to the starting position to perform a front raise. Elevate your straightened arms until they are parallel to the floor.

  4. Continue this biceps curl/front raise progression for one minute.

Jump Squats
Muscles worked: glutes, hamstrings, quads, core, chest, calves

  1. Position the band evenly above your knees.

  2. Stand with your feet hip-width apart so there is resistance on the band. There should be no slack on the rubber, with a feeling of tightness along your outer thighs.

  3. Hinge back at your hips so your thighs are parallel to the floor and your body weight is resting in both heels.

  4. Swing your arms for momentum and explode up into the air. Land softly on your feet, and continue this jump-squat sequence for 12-15 repetitions.

Triceps Press
Muscles worked: triceps, core

  1. Wrap the band around your left hand between the pointer finger and thumb. Place this hand on your right shoulder.

  2. Grasp the other end of the band with your right hand.

  3. Stand tall with your core muscles engaged, and fully extend your arm down so your hand falls next to the hip/upper thigh.

  4. Continue for 12-15 repetitions, then repeat on the opposite side.

Earn it.

Ashley B. Greenblatt is a certified personal trainer and wellness coach. To learn more, visit ashleyblakefitness.com.