The Best 7 Mini Band Exercises For A Great Full Body Workout

There are several types of resistance bands. One of them are mini or small bands. They don’t have the same resistance output compared to the bigger brothers like Loop and Tube Resistance Bands, but this does not mean that they are easy! In this article you will learn how to use mini bands to train your full body, including set and rep ranges as well as a step-by-step guide of how to do each exercise in the workout.

Mini Band Multi Cover

Full Body Workout With Mini Bands

Before we take a deep dive into each exercise in the workout we need to cover some basics. These basics are important to keep in mind to really challenge yourself and make progress.

The most important thing is having the right resistance for each body part to make it hard and challenging. You will be needing more resistance when training your legs compared to your arms. It’s simple – your legs have bigger muscles which can handle much more resistance than your arms. To achieve that don’t make the mistake to do every exercise with the same mini band. If you don’t already have a set of mini bands get yourself one. In a set you will have different resistance levels, and you can even combine bands.

Sets and Reps

A simple, effective and quick full body goes like this:

  • For each exercise you will perform 3 Sets
  • For best results use the rep scheme: 20-10-10
  • Rest 45-60 sec between sets
  • Add a finisher round at the end of the workout, if you still have energy!

Rep Scheme:

  1. Set: Complete 20 clean, slow and controlled reps with a moderate resistance.
  2. Set: Increase the resistance to the level that you can do 10 reps and no more.
  3. Set: Same as Set 2 – 10 reps – Give it your all!

Time under Tension (TUT)

This one will be a huge factor if you really make progress with your mini band workout or just don’t. TUT is the total time your muscle is under tension in a given set. To really stimulate your muscles for progress this time under tension should be at least 30 seconds. I like to aim for a TUT of 1 minute – this way I really feel the muscles working.

To reach that TUT each of your reps has to have a duration of about 4 seconds.

To get there try this method:

  • 1 sec. concentric part of the rep – going up
  • ½ – 1 sec. of an isometric hold in the fully contracted phase
  • 2 sec. of eccentric movement – going down

Don’t Let The Band Snap!

This is one of the greatest mistakes people do when using mini bands for resistance training. And it is simply to let the band just snap back after stretching it. By doing this you drastically reduce the TUT and you also risk injury. Keep this one always in mind!

Workout App

In this article you will get a basic fully body workout you can do with mini bands, and it will deliver results – I promise you this – all it will take is consistency and hard work on your side. You will also find this workout in our workout app where you can simply follow along. You will also have the option to specify your fitness goals and you will get a workout suited to your goals.

Interested? Check out what you can expect right here: BIQ Workout App

In the Workout app included is a searchable collection of all exercises you can do with resistance bands (all types). For each exercise there is a how-to video as well as a step-by-step explanation.

Exercises - Full Body Workout

#1 - Chest Press

Chest Muscles mini

Band: Medium to Heavy​​

Set 1

Reps: 20

Each side

Set 2

Reps: 10

Each side

Set 3

Reps: 10

Each side

Chest Press - front hold mini

Step-By-Step How-To:

  1. Grab the band and place one hand on your shoulder
  2. Place the other hand in front of you
  3. Now push your hand forward to full extension
  4. Hold for about 1 second and then slowly return your front hand to the starting position
  5. Repeat for reps

#2 - Sitting Rows​

Back Muscles mini

Band: Medium to Heavy​​

Set 1

Reps: 20

Set 2

Reps: 10

Set 3

Reps: 10

Step-By-Step How-To:

  1. Place the band securely around your feet (shoes are recommended)
  2. Grab the band with both hands
  3. Keep your legs straight and brace your core
  4. Pull towards your belly button until your elbows pass your upper body
  5. Return slowly to the starting position by controlling the band
  6. Repeat for reps

#3 - Shoulder Press

Band: Light to Medium

Set 1

Reps: 20

Each side

Set 2

Reps: 10

Each side

Set 3

Reps: 10

Each side

Shoulder Press mini

Step-By-Step How-To:

  1. Grab the band and place one hand on your chest
  2. Place the other hand above your shoulder
  3. Now push your hand upwards to full extension
  4. Hold for about 1 second and then slowly return your upper hand to the starting position
  5. Repeat for reps

#4 - Bicep Curl

Bicep Msucles Mini

Band: Light to Medium

Set 1

Reps: 20

Each side

Set 2

Reps: 10

Each side

Set 3

Reps: 10

Each side

Step-By-Step How-To:

  1. Hold the mini band with one hand at shoulder level
  2. Grab the band with the other hand and bring the elbows to the side of your body (make sure that you have no slack here)
  3. Brace your core and lock the elbow in place next to your body
  4. Move your hand down while keeping the elbow in place
  5. Hold for about 1 second and then slowly return your hand to the starting position
  6. Repeat for reps

#5 - Tricep Pushdown

Tricep muscles mini

Band: Light to Medium

Set 1

Reps: 20

Each side

Set 2

Reps: 10

Each side

Set 3

Reps: 10

Each side

Triceps Pushdown

Step-By-Step How-To:

  1. Get down on the floor in a split kneeling position
  2. Step with your front foot on the band
  3. Grab the band with one hand and place the elbow on top of your thigh
  4. Lock your elbow in place, chest out and brace your core
  5. Now curl up
  6. Hold for about 1 second and then slowly return your hand back
  7. Repeat for reps

#6 - Deadlift

Lower Body muscles mini

Band: Heavy​​

Set 1

Reps: 20

Set 2

Reps: 10

Set 3

Reps: 10

Deadlift mini

Step-By-Step How-To:

  1. Step with both feet on the band (Shoes are recommended)
  2. Grab the band with both hands
  3. Lift your chest up, straighten your lower back and fix a point on the ground 6 feet in front of you
  4. Brace your core and drive your hip forward while extending your legs at the same time
  5. Return to the starting (bottom) position
  6. Repeat for reps

#7 - Split Squats

Lower Body muscles mini

Band: Medium to Heavy

Set 1

Reps: 20

Each side

Set 2

Reps: 10

Each side

Set 3

Reps: 10

Each side

Step-By-Step How-To:

  1. Step on the band with one foot
  2. Step backwards with the other foot
  3. Grab the band with both hands (so there is no slack in the bottom position) – hold it round hip level
  4. Initiate the movement by bending your front knee
  5. Go down until you touch the ground with your back knee
  6. Explode back up to the starting position
  7. Repeat for reps

Finisher Round

If you still feel that you are full of energy and want to do some more work just add a finisher round at the end of your workout. This will make sure that you really work your body to the ground. You can do as many rounds as you like!

The finisher round is a circuit round of all 7 exercises we did in this workout. You will do all 7 exercises back to back without any rest in between. Do 10-15 reps for each exercise and each side.

Have fun!

Check out the BIQ Resistance Band Training App

The BIQ App

Take training with resistance bands to the next level with our free app.

  • 172 Exercises
  • all band types
  • different training goals & workouts
  • challenges
  • much more

Leave a Reply

Your email address will not be published. Required fields are marked *

Log In

Forgot password?

Forgot password?

Enter your account data and we will send you a link to reset your password.

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

To use social login you have to agree with the storage and handling of your data by this website.

Add to Collection

No Collections

Here you'll find all collections you've created before.