Home Base

Fitness WOD: Mini Band Workout


Although an underrated fitness tool, mini bands do an amazing job of effectively engaging the muscles when performed properly. Today Home Base’s Director of Warrior Health and Fitness Ryan Vanderweit will show you 5 exercises you can do in a circuit to give you a challenging fun workout. Also, individually each one of these exercises would be a perfect addition to your existing workout plan.

Each of today’s movements is to be executed as a circuit performing each exercise with little to no rest between for 5-6 rounds with 60-90 seconds rest in between.

Mini Band Wide to Narrow Push Up

Reps: As many as possible in 45 seconds

How to Perform: Begin in a plank position with both hands inside the loop of the band and wider than shoulder-width apart. Keeping abdominals and legs tight as you slowly lower your chest toward the ground, then return to the starting position. While maintaining the high plank position, carefully walk your hands slightly narrower than shoulder-width, and perform the pushup motion. Then carefully walk hands back to the wide position. Repeat this sequence of movements for the pre-determined amount reps or time.

Mini Band Lateral Steps

Reps: As many as possible in 45 seconds

How to Perform: With a resistance band looped around your ankles, plant both feet on the floor hip-width apart. Ensure that your knees remain in line with your toes and bent into an athletic position.  Keeping one foot on the floor, step your opposite foot outwards so that your feet are further than hip-width apart. Return that same foot back to the starting position then repeat that movement with the other side. Continue these steps from side to side until you have reached your pre-determined reps or time.

Mini Band Plank w/ Alternating Leg Raise

Reps: As many as possible in 45 seconds

How to Perform: Place the loop of the mini band around both ankles and get into a plank position. With your forearms on the ground, elbows directly under your shoulders, and legs extended straight behind you, feet hip-width apart. Your body should form a straight line from your shoulders to your ankles, and your core should be engaged. Keeping your hips parallel to the floor, squeeze your glutes to raise your right foot a few inches into the air then lower your foot. Then repeat with your left foot.

Mini Band Front Pulse

Reps: As many as possible in 45 seconds

How to Perform: With your band around your open hands, your arms straight and extended straight in front of your shoulders, push out against the band. Keep your arms at the shoulder height the entire time. Return to starting position and repeat that motion.

Mini Band Concentration Curl

Reps: As many as possible in 45 seconds

How to Perform: From the kneeling or seated position, step on the resistance band, rest your elbow on your thigh and hold the other end in your hand. Lean forward slightly. Keep your upper arm still and curl the band as far as it goes. Lower it back down and repeat.