Squat with movement

Sit down and push out both knees at the same time. Take a big step to the side with your right foot, followed by a small step with your left, still with a tension on the band. Try to keep your chest up/forward. Continue with a few steps to the right, before changing direction. 

The cabbage-worm

Ready for a new challenge? Walk out with your hands to a plank with the arms stretched out in front of you. Now walk with your feet towards the hands and start over again. Try to keep the arms and legs as straight as you can and the hips still throughout the whole movement. 

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Seated row

Try to sit with a straight back all the time and squeeze the shoulder blades together when bringing your arms back.

Glute Bridge

A great exercise that strengthens your thighs and glutes. Lie on your back with feet close to your bum. Activate your glutes and lift up to a full hip extension. At the same time, push out your knees and stay in top position for a few seconds before slowly lowering the hips.

Pushup with movement

Pushups on your toes or knees, whatever works best for you. Challenge yourself by moving the hands one step sideways between each time you are lowering your body. Try to keep your bum down (straight body) throughout the whole exercise, aim for touching the ground with your chest and keep the tension in the mini band all the time. 

Pssst! Want more exercises with mini bands? Check out the workout session in our online workouts