The Full-Body Mini Band Training Program

20 Mini Band Moves for a Full-Body Workout you can do anywhere!
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  • Lectures 23
  • Contents Video: 29 mins
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 12/2014 English

Course Description

You don't need to have access to a gym or even a ton of equipment to get in a great full-body workout.

All you need is your own bodyweight and a $3 Mini Band.

With a $3 Mini Band you can work your body from head to toe. And the Mini Band is easily transportable and storable so you can keep it anywhere and take it with you when you travel.

In this course, we will show you how to use a Mini Band to get in a great full-body workout anywhere - at home, in a dorm or even a hotel room!

Included in this course are 20 moves using the Mini Band as well as 5 workouts combining the Mini Band Moves. We will show you how to get in a great workout anywhere even when you are short on time.

No matter your fitness level, these Mini Band Moves will challenge you and help you build full-body strength as well as burn fat. These moves are very core intensive, which is great for anyone looking to lose weight or simply alleviate aches and pains from sitting at a desk hunched over a computer screen all day.

Use these simple moves to workout anywhere and start getting stronger today!

What are the requirements?

  • A Mini Band

What am I going to get from this course?

  • 20 Mini Band Moves To Work Your Entire Body
  • 5 Full-Body Workouts
  • A Complete Mini Band and Exercise Guide

What is the target audience?

  • Exercisers of any level!
  • Anyone who travels often or workouts at home!
  • Anyone looking to alleviate neck, shoulder or upper back pain
  • Anyone looking to alleviate low back, hip or knee pain

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Welcome to the Mini Band Course!
00:55

Welcome to the Mini Band Course! Download the Mini Band Course Guide with 20 Mini Band Moves and 5 easy to tailor Workouts. Enjoy the course!

Section 2: Upper Body Mini Band Moves
01:13

Watch this video to learn how to do the Scapular Fly. The Scapular Fly is a great way to work your back and improve your posture. Check your guide for written instructions about how to do the move.

01:17

Watch this video to learn how to do the Half-Kneeling Single-Arm Row. The Half-Kneeling Single-Arm Row is a great way to work your back and improve your posture. It can also help you develop great back strength to improve your pull ups. Check your guide for written instructions about how to do the move.

01:23

Watch this video to learn how to do the Pulldown. The Pulldown is a great way to work your back and improve your posture. It can also help you develop great back strength and scapular retraction to improve your pull ups. Check your guide for written instructions about how to do the move.

01:08

Watch this video to learn how to do the Tricep Overhead Extension. The Tricep Overhead Extension is a tough tricep exercise that requires a ton of shoulder mobility. Do not attempt this move to work your tricep if you lack shoulder mobility. Instead check out the Cross Chest Tricep Pushdowns demonstrated in Lecture 8. Check your guide for written instructions about how to do the move.

01:36

Watch this video to learn how to do the Lateral Push Up Walk. The Lateral Push Up Walk is a great compound exercise to work your chest, shoulders, triceps and core. Check your guide for written instructions about how to do the move.

01:17

Watch this video to learn how to do the Bent-Over Double-Arm Row. The Bent-Over Double-Arm Row is a great compound move to work your back, biceps and core. Check your guide for written instructions about how to do the move.

00:54

Watch this video to learn how to do the Cross Chest Tricep Pushdowns. The Cross Chest Tricep Pushdown is a great exercise to isolate the triceps and strengthen and tone them. Check your guide for written instructions about how to do the move.

Section 3: Lower Body Mini Band Moves
01:10

Watch this video to learn how to do Clams. Clams are a great abduction exercise to activate your glutes and get them working. If you suffer from low back, hip and knee pain, you need to do all of these Lower Body Mini Band Moves. Check your guide for written instructions about how to do this move.

01:11

Watch this video to learn how to do Lying External Rotation. Lying External Rotations are a great exercise to activate your glutes and external rotators and get them working. Check your guide for written instructions about how to do this move.

01:24

Watch this video to learn how to do Standing Abduction. Standing Abduction is a great exercise to activate your glutes and abductors like the Clam. If you struggle to stand tall and not compensate with this standing exercise, instead use the Clam in Lecture 9. Check your guide for written instructions about how to do this move.

01:34

Watch this video to learn how to do Standing Kickbacks. Standing Kickbacks are a great exercise to activate your glute max. However, it is easy to load your back with this movement. Pay close attention to your form with this move to make sure you truly work your glutes. Check your guide for written instructions about how to do this move.

01:27

Watch this video to learn how to do Mini Band Squats. Mini Band Squats are a great exercise for anyone that suffers from Knee Valgus (aka their knees cave in when they walk, squat or run). Mini Band Squats can help strengthen your glutes and improve your squat form. Check your guide for written instructions about how to do this move.

01:32

Watch this video to learn how to do two Mini Band Glute Bridge Variations. The Mini Band Glute Bridge is a great exercise to strengthen your glutes and stretch out your hips. It is an ESSENTIAL MOVE FOR ANYONE WITH A DESK JOB! Check your guide for written instructions about how to do the move. And see the link to 20 Glute Bridge Variations for some other bridges to include in your workouts. Many are bodyweight moves you can do anywhere!

01:37

Watch this video to learn how to do Mini Band Walks. Mini Band Walks are a great exercise to activate your glutes and should be done numerous times a week. Check your guide for written instructions about how to do this move.

01:09

Watch this video to learn how to do the Mini Band Side Lunge. The Mini Band Side Lunge is a great exercise to work your legs, especially your glutes and inner thighs. To get the most out of this move, pay special attention to form. Check your guide for written instructions about how to do this move. For other Bodyweight Lunge Variations you should include in your workouts, check out The Lunge Matrix link.

01:26

Watch this video to learn how to do the Hip Thruster. The Hip Thruster is a great exercise to strengthen your glutes. It is also a great way to make the basic glute bridge more difficult. Check your guide for written instructions about how to do this move.

Section 4: Core Focused Mini Band Moves
01:03

Watch this video to learn how to do Mountain Climbers. Mountain Climbers are a great core exercise that work everything from your shoulders to your knees. Check your guide for written instructions about how to do this move.

01:28

Watch this video to learn how to do Bicycles. Bicycles are a great core exercise that work everything from your shoulders to your knees. They also really target your abs. Check your guide for written instructions about how to do this move.

01:11

Watch this video to learn how to do the Plank With Taps. The Plank with Taps is a great core exercise that really works your shoulders. Check your guide for written instructions about how to do this move.

01:18

Watch this video to learn how to do the Lateral Crawl. Lateral Crawls are a great core exercise that will also get your blood pumping. They can be made to be more shoulder or glute intensive. Check your guide for written instructions about how to do this move.

Section 5: Workouts
00:55

In this Lecture, we will help you learn how to use the workouts in your guide. Make sure to tailor the workouts based on our instructions so that they help you reach your specific goals!

Section 6: Thank You!
01:09

We hope you enjoyed the course! If you have any questions, feel free to post in the discussion section so you can get the most out of these 20 Moves and 5 Workouts!

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Instructor Biography

Cori Lefkowith, Owner of Redefining Strength and Personal Trainer

My name is Cori and I am the owner of Redefining Strength in Orange County, Ca. I started my journey in the fitness industry after playing tennis for a nationally ranked Division I team. Since becoming a trainer, I've competed in power lifting competitions, becoming the 2011 Massachusetts/Rhode Island Raw State Champion, as well as races, mud runs and kettlebell competitions.

Now all I want to do is share the strength and empowerment I’ve found through working out with anyone and everyone that I can!

That is why I founded Redefining Strength. I want to help everyone become healthier, stronger, more empowered individuals.

Whether you're just starting your fitness journey or an athlete who's been competing for years, I'll help you take your fitness and mental strength to the next level!

Certifications:

NASM CPT, CES, PES, NASM Fitness Nutrition Specialist, Training For Warriors, NASM Kettlebell Specialist, NASM Senior Fitness Specialist, SPIN Instructor, Battling Ropes Level 1

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