resistance band

I’m so excited about the workout videos I released on Patreon this month! Heavily influenced by my Pilates training, I created a series of resistance band workouts that focus in on various joints and muscle groups. In addition to this glutes + outer hips resistance band class, I have another one on Patreon focusing in on the hip joint and activating the glutes. Also one focused on shoulders and mid back, and one on core.

Glutes + Outer Hips Resistance Band Mini Flows Class (43 Mins)

EQUIPMENT NEEDED FOR CLASS:

Resistance band loop – I’m using the heavy weight from my set for Flow 1 and the lightest band for Flows 2 & 3
Chair/stool/counter/wall (something to use for balance assistance in a standing, hinged position)

In this class, we start with a quick warm up. It will focus mostly on mobility, especially through the hips. We then move onto our mini flows workout with the resistance band. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class, add in a resistance band, and turn it into a circuit.

Each of the three mini flows is a short sequence (1 min 45 sec – 2.5 minutes long). You’ll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides. We’ll start on the mat and finish standing.

Between each of the different flows, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

Workout Breakdown

(02:02) Warm Up & Mobility

(07:11) Resistance Band Mini Flows Workout

Flow 1 – Side series on mat, band around thighs

(45 sec) Clamshell
(30) Internal to external rotation
(30) Straight leg pulses
(45) Side plank leg lifts

Flow 2 – Standing with chair/wall, band around one ankle and one foot arch

(30 sec) Kickback to external rotation
(15) Straight leg pulse, externally rotated
(45) Leg sweeps
(15) Hold leg out to side

Flow 3 – Standing balance series, band around arches of feet

(30 sec) Squat to balance
(30) Hold squat and step laterally
(30) Squat to straight leg abduction
(30) Straight leg abduction

(39:31) Cool Down & Stretch

xo Nicole

This quick mini band workout will take you just under 20 minutes to complete. It’s another one that I did on IG Live earlier this week. There’s no jumping so it’s perfect to do at home if you have downstairs neighbors or sleeping family members.

Quick Mini Band Workout

EQUIPMENT NEEDED

Mini band – I’m using a heavier one for the first circuit and then a slightly lighter one for the remaining workout, but you can absolutely do it with just one.

This quick mini band workout is broken up into three circuits. In each circuit, you’ll do three exercises for 30 seconds each, back to back. Rest for 30 seconds then repeat the circuit a total of three times. Rest for 60 seconds in between each circuit.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

Circuit 1

See 1:27 in the above video for a preview of the exercises.

Side Step x2 Squat Pulse
Squat Slam Calf Raise
Bear Plank Hydrants

Circuit 2

See 8:04 in the above video for a preview of the exercises.

Bent Raise + High Row
Back Lunge Shoulder Press + Pull
Squat Hold Pull Apart x2 + Row

Circuit 3

See 14:36 in the above video for a preview of the exercises.

Squat to Standing Crunch
Mountain Climbers
Cherry Pickers

Similar Workouts

If you like this quick mini band workout, check out these similar routines:

Quiet At-Home Workout – This uses the same structure as today’s workout (no jumping!) but is all bodyweight exercises.
Total Body Resistance Band Workout – This is a longer resistance band workout that mixes in some bodyweight AMRAP blasts.
All of my resistance band workouts are organized HERE.

xo Nicole