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15-Minute Mini Band
This 15-minute full body strength workout uses just a mini band and your mat — perfect for menopause, joint-friendly training, or when you’re on the go. With 15 unique exercises (no repeats!), we’ll target the upper body, core, and lower body in three focused sections. This low-impact routine helps build muscle, support bone health, and improve mobility — all key for thriving in midlife. No jumping, no equipment shuffle, just a smart and effective burn wherever you are.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Equipment
Description
Following a warmup, this workout is made up of 15 exercises, 5 each upper body, core and lower body. The purpose of the workout is to improve strength in a joint-friendly way with a on the go travel-friendly mini band.
Workout Video
Workout Breakdown
There are 15 exercises in this workout. Each exercise is performed for 35 seconds followed by 15 seconds of rest.
Exercises
- Shoulder Rotation
- Bicep Curl
- Tricep Kickback (L)
- Tricep Kickback (R)
- Back Fly
- Car Driver
- Leaning Camel
- Full Roll Up
- V Sit Hold
- Elbow Tap Crunch
- Bridge with Abduction
- Side Leg Lift (R)
- Side Leg Lift (L)
- Donkey Kick (L)
- Donkey Kick (R)
