Name: Playbook - Christina Relke - Full Body Mini Band Workout
Uploaded: 2024-03-16T00:08:23.594Z
Duration: 30 min
Description: Full Body Mini Band Workout

Equipment needed: 
▪️ Mat
▪️ Exercise Band(s)

Warm-up:
Jumping Jacks 
High Plank Walkouts
Pendulum Swings
Plank (Elbows)

Don’t feel like jumping jacks? Feel free to do a thermal warm up on the treadmill, bike, or elliptical before completing the rest of the warmup 

Workout - 3 sets each of:
A1. Squat
A2. Cha Cha’s

B1. Band Lat Pulldown
B2. Band Pull Aparts

C1. Shoulder External Rotation
C2. Band Plank Tap

- Start by standing with your feet together
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping jacks

- Hold onto a bench, chair, or table with one arm
- Bend forward and let the other arm hang
- Slightly swing arm back and forth, then into a circle that start small and grow larger 
- Switch direction 
- Switch arms and repeat

Pendulum Swings

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time
- Aim for 10-15 seconds. Can you do it longer with good form?! Time yourself!

Plank (elbows)

- Start in a high plank position keeping your core engaged 
- Walk your hands forward with out letting your glutes dip down 
- Walk your hands back to starting position 
- Repeating the sequence for time or reps

High Plank Walk Outs

Warm Up

Resistance Band Squat

Mini Band Cha Cha’s

Squat to Cha Cha’s

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Mini Band Pull Aparts

- Stand with a band held overhead, wrapped around arms
- Lower your arms and bring elbows down, pushing laterally as you do so
- Squeeze between shoulder blades at the base of the movement 
- Return arms back to starting position

Resistance band superman w/ lat pulldown

Band Lat Pull-down to Pull Aparts

- Wrap a mini band around your wrists with your palms facing each other
- Bend your elbows, wrist in line with them. Keep elbows at your side
- Move your palms away from each other
- Resist the band as you come back to your starting position

Shoulder External Rotation

- Wrap mini band around wrists
- Get into high plank position with your wrists underneath your shoulders
- Engage your core
- Take your right hand a few inches in front of you; tap the floor. Return to your starting plank position 
- Complete a tap with the left hand

Complete 10 reps each arm (20 total)

Full Body Mini Band Workout

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