Name: Playbook - Sarah Herse - Mini Band Back & Arms Workout!
Uploaded: 2024-03-20T21:08:54.523Z
Duration: 25 min
Description: Mini Band Back & Arms Workout!

would love to see some modified moves within this workout. I loved how quick and simple it was!!!

Emily

That was a great workout for me. Your Spectacular.

Dannielle

Marina Wells

Shirley

If you want to get in a good workout with just a mini band, give this upper body circuit a try! Note: you can increase/decrease the reps if needed based on the strength of your resistance band. Try to find bands that will get your muscles fatigued in the 10-20 rep range.

A. 5 Sets:
A1. Front raise + row x 10 reps
A2. Alternating lat pull x 20 reps
A3. Single Arm chest press x 15 reps/arm
A4. Single arm row x 15 reps/arm 
A4. Bicep curl x 12 reps/arm

A. 5 Sets:
A1. Front raise + row x 10 reps
A2. Alternating lat pull x 20 reps
A3. Single Arm chest press x 15 reps/arm
A4. Single arm row x 15 reps/arm 
A4. Bicep curl x 12 reps/arm

- Start with feet hip-width apart
- Place mini band around hands and spread arms apart until there is tension in band (should be at shoulder width or slightly wider)
- Keeping that tension, raise your arms out in front until shoulder height
- Then bring your elbows back until hands reach your chest
- Reverse the movement
- Repeat for recommended amount of reps

Mini Band Front Raise + Row

- Holding a mini band between your hands take them up and extend them over your head until full extension
- Feet shoulder-width apart
- Take one arm and engaging your lat and pull down as far as you can (elbow towards floor) while keeping other arm straight up and feel the tension in the band.
- Return to full extension and repeat on other side.

Seesaw mini band lat pull

(15 reps/arm - 30 reps total)

- Start by standing tall, with feet shoulder width apart 
- Holding one side of the mini band close to your chest
- Grab the other side and push straight out horizontally from your chest (there should be tension in the band)
- Control it on the way back in and repeat for recommended amount of reps
- Repeat on opposite side

Mini Band Single Arm Chest Press

(15 reps/arm - 30 reps total)

- Start in the half kneeling position, one leg up, the other leg with the knee on the floor. Place the mini band around the foot that is forward.
- The arm that will row will be on the same side as the leg that is down (knee on ground).
- Ensure that the torso remains upright, as there should be no movement over than the arm pulling.
- Pull the band towards the low abdomen while maintaining the chest tall. 
- Repeat for recommended amount of reps

Half Kneeling Mini Band Row

(12 reps/arm - 24 reps total)

- Hold one side of the mini band down by your thighs
- Hold the other side with the opposite hand and use your biceps to curl the band up until it reaches your shoulder. (while keeping the other side down by your thight)
- Lower it back down and repeat.

Mini Band Single Arm Bicep Curl

Mini Band Back & Arms Workout!

Korie Milan

Trying to get back into it. This was a killer. Thanks!

Mike Wambach

Quads & Glutes Burner with dumbbells

Amazing! Workout! Thank you Sarah. 🙏🏻

Chest, Shoulders, Triceps, & Abs EMOM (with DBs)

My driveway WOD 🥵 (one DB & body weight)

Filipe

This amazing! It’s not easy but when I see you Sarah you give me energy and motivation! ❤️

Shoulders & Abs at Home! (Dumbbell only)

High Intensity Shoulder Pump (Minimal Equipment)

Carmen

Wow! Definitely a summer body right there. 😂😂😂

Lisa

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Rose 

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20 Min Home Booty Builder (body weight & mini band only!)

GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

Mini Band Back & Arms Workout!

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