You'll feel that burn.
Mini bands are a great go-to for a quick and effective fitness fix. Not to mention, these little stretchy bands pack a whole slew of benefits: They increase muscle activation, fast-track fat loss, refine your form, and strengthen weak spots. Some of our fave mini bands include: Perform Better mini exercise bands ($15; amazon.com), Dynapro precision mini exercise bands ($10; amazon.com), and SKLZ mini bands ($20; amazon.com).
But how do you incorporate them into your fitness routine? Look no further than this killer total-body quickie from Alexia Clark, a National Academy of Sports Medicine C.P.T., which will make you love/hate the mini band, stat.
Twice a week, perform each move in order for 45 seconds; rest 15 seconds in between. Do three to five rounds.
1. FRONT RAISE TO TWISTED ROW
How to: Kneeling on your left leg, your right leg forward and knee bent 90 degrees, and a mini band under your right foot, grab the band with your left hand (a). Keep your arm straight as you lift the band to shoulder height (b). Rotate your torso to the left as you bend your left elbow and pull the band toward your left side (c). Reverse the movement to return to start. That's one rep; do all reps, then repeat on the other side.
2. DONKEY KICK
How to: Start on all fours on top of a bench and loop a band around it and behind your left knee (a). Keep that knee bent 90 degrees as you lift your leg into the air until your body forms a straight line from shoulders to knee, your left heel kicking toward the ceiling (b). Reverse the movement to return to start. That's one rep; do all reps, then repeat on the other side.
3. SINGLE-LEG GLUTE BRIDGE
How to: Lie faceup on a bench and loop a band around it and your right thigh; bend both knees, your right heel planted and your left foot hanging (a). Press through your right heel and engage your glutes to lift your hips until your body forms a straight line from shoulders to knee, your left toes pointing toward the ceiling (b). Reverse the movement to return to start, keeping your butt off the bench. That's one rep; do all reps, then repeat on the other side.
4. PLANK JACK
How to: Start in tabletop position with a mini band below your calves, knees a few inches off the floor (a). Keeping your back flat and core tight, jump your feet out so your legs form a wide V (b). (Make it harder by adding a pushup here.) Reverse the movement to return to start. That's one rep.