This 21-Day Mini Band Challenge Works Your Whole Body (2024)

Made from synthetic fibers like latex or rubber, resistance bands can be looped around arms, legs, and ankles to create tension during exercise. Resistance band exercises are great workouts because they build strength and support mobility, among other benefits. Here's what you need to know about resistance bands, including tips for using them and a 21-day challenge to try.

One benefit of these small, portable rubber pieces is that they're easy to stow in your closet or take on the go. Resistance band workouts offer additional benefits, including:

• Being low-impact and joint-friendly
• Improving overall body strength—with gains comparable to those with conventional gym equipment
  
• Increasing mobility
• Offering adjustable levels of tension
  
• Supporting weight management

Mini bands come in different sizes and resistance levels, ranging from 5 to 50 pounds. They help strengthen lower body muscles, such as glutes and quads.

This 21-day challenge is a great way to help build strength and gain mobility. Grab a mini band with your desired resistance, create an exercise space at home, and follow the instructions below.

21-Day Challenge Directions

Over 21 days, you'll alternate working your upper body, lower body, butt, and abs with rest days worked in. While the total amount of time for each workout will depend on the specific exercise and your pace, you should aim for three sets of 8-15 reps for each exercise listed each day.

You can start this program without using resistance bands or by only using them for some of your reps. As you progress, you can add bands in where it feels comfortable and increase your repetitions.

On the final day—day 21—you'll do a "Total Body Burner." You'll choose one exercise from each category and do each move for 45 seconds, back to back, for three rounds, resting for 60 seconds between rounds. See below for examples and directions for each move in this 21-day challenge.

Working your biceps, triceps, shoulders, and lats, these exercises will challenge your upper body:

• Half-kneeling single-arm row
• Triceps overhead extension
• Biceps curl
• Lat pulldowns
• T-shoulder raise

Half-Kneeling Single-Arm Row

Get into a half-kneeling position with your right knee down and left foot flat on the ground. The mini band should be around the front of your left foot. Hold the other side in your right hand.

Keeping your back flat, lean forward slightly, and pull your elbow back and up near your right hip. Lower arm back to start and repeat. Do the desired amount of reps and then switch sides.

Triceps Overhead Extension

Stand tall with feet hip-width apart. Holding a resistance band in your right hand, palm facing body, bend your right elbow, lowering it toward the back of your right shoulder. Place your left hand behind your back at waist height, palm facing out, and grab the resistance band.

Keep your left arm steady, and extend your right arm up. Slowly lower back down and repeat. Do the desired amount of reps and then switch sides.

Biceps Curl

Get into a half-kneeling position with your right knee down and your left foot flat on the ground; the mini band should be in the crevice of your left knee. Grab the mini band with your left hand, palm facing up, and curl the band up towards your shoulder. Slowly lower the band back down and repeat. Do the desired amount of reps and then switch sides.

Lat Pulldowns

Loop a mini band around both hands and make two fists. Extend arms straight overhead. Keeping your left arm in place, pull your right arm down, bending your right elbow to 90 degrees, coming in line with your right shoulder. Slowly raise the right arm back overhead. Repeat on the left side. Do the desired amount of reps, continuing with alternate arms.

T-shoulder Raise

Stand with feet hip-width apart, holding a mini band in front of your thighs. Lift arms to shoulder height and extend both arms straight out to the sides to form a T-shape. Bring arms back in, lower them back to start, and repeat for the desired reps.

Lower Body Exercises

With bigger movements and a challenge to your balance, the following lower body exercises will target your quads, outer thighs, hips, and butt:

• Knee drivers
• Monster walks
• Squat to lateral leg lift
• Overhead squat
• T-rotational lunge

Knee Drivers

With a mini band around the forefoot of both feet, stand with feet shoulder-width apart. Drive your left knee up, then return your foot to the floor. Do the desired amount of reps, continuing to alternate legs.

Monster Walks

Place a mini band around your ankles and stand with your feet hip-width apart. Bend knees slightly, and with abs engaged and glutes tight, take four steps forward, and then four steps backward. This is one rep. Keep tension on the band at all times, and do the desired amount of reps.

Squat to Lateral Leg Lift

Stand with feet hip-width apart, a mini band placed just above your knees, and hands clasped in front of your chest. Bend your knees, push your hips back, and lower into a squat. Rise into a standing position and simultaneously lift your right leg out to the side.

Keep your knee straight. Lower your right leg down and squat again. This time, when you rise back to standing, lift your left leg out to the side and then lower it back down. This is one rep. Do the desired amount of reps.

Overhead Squat

Place one mini band just above your knees and one around your wrists. Stand with your feet shoulder-width apart, keeping your chest high and abs tight. Keep tension on the band as you lift your hands above your head.

Simultaneously, push your hips back, bend your knees, and lower down into a squat. Lower until your hips are just above parallel to your bent knees. Push into your heels to rise to stand. This is one rep. Do the desired amount of reps.

T-Rotational Lunge

Stand with your feet together—slightly closer than hip-width apart—with a mini band in your hands. Extend both arms to the front of your chest, holding them shoulder-width apart. Step your left foot back, lowering your body into a lunge position.

Once in the lunge, immediately rotate your torso to the right and pull the band apart with your straight arms. Your upper body will form the letter "T." Drive—or push—through your right heel to return to standing as you allow release tension on the band. Do the desired number of reps and switch sides.

You'll feel the burn with these exercises targeting your glutes and outer thighs. Always make sure to practice proper form and protect your back.

• Standing glute kickbacks
• Deadlift
• Clam shells
• Fire hydrants
• Mini leg circles

Standing Glute Kickbacks

Place a mini band around your ankles and stand with your left leg in front of your right. Your right toes should be diagonally behind your left heel on the ground, creating tension in the band.

Clasp your hands in front of your chest, squeeze your abs, and tuck the pelvis under as you kick your right leg back. Keep your kicking knee straight. Return your right foot to the ground, keeping tension in the band. This is one rep. Do the desired number of reps and then switch sides.

Deadlift

Place a mini band underneath the ball of your right foot, holding the opposite end in both hands. With a slight bend in your knees, hinge at your hips, lowering your torso until your hands are at or below your knees. With control, rise to stand. Lower back down and then repeat.

If you feel back pain while doing a deadlift, stop and check your form. You may want to replace deadlifts with an alternative exercise such as a glute bridge. To perform a glute bridge, lie on your back with your knees bent and your feet on the floor. Have your arms down by your sides. Keep your arms by your side and lift your hips up so your torso makes a straight line from your shoulders to your knees. Squeeze your glutes, and return to the starting position. You can do this exercise without a resistance band, or you can wrap the band around both your thighs.

Clam Shells

Lie on one side with a mini band placed above your knees and legs bent to 45 degrees; make sure your hips and knees are stacked on top of each other. Don't let them fall forward or backward. Keep your feet together and your abs tight, and raise your top knee as high as possible. Pause for one count, and then slowly lower your top knee back down. Do the desired number of reps and switch sides.

Fire Hydrants

Place the mini band just above your knees. Get onto all fours with your knees under your hips and hands under your shoulders. Without shifting your hips, lift your left knee out to the side. Slowly return to the start. Do the desired number of reps and switch sides.

Mini Leg Circles

Place the mini band just above your knees and get onto all fours with your knees under your hips and hands under your shoulders. Without shifting your hips, lift your left knee out to the side. From here, perform mini clockwise circles with the leg, followed by mini counterclockwise circles. Do the desired number of reps and switch sides.

Ab Exercises

Going beyond crunches, use your mini resistance bands to work your core with these exercises:

• Bicycle crunch
• Plank jacks
• Mountain climbers
• Dead bug
• Plank tap outs

Bicycle Crunch

Place a mini band around your feet, and lie face up. Lift your head and shoulders up, with fingertips lightly placed on the back of your head. Using your core, rotate at your waist, bringing your right elbow to your left knee as the right leg straightens. Return to the center and then repeat with the opposite side. Continue to alternate.

Plank Jacks

Place a mini band around your ankles and get into a forearm plank with your abs tight. From here, jump feet out to a wide V-shape and jump them back in again. Continue jumping feet in and out.

Mountain Climbers

Get into a straight-arm plank. With your core tight and back flat, bend your right knee and raise it toward your chest. Reverse the movement to return to the start, then repeat the move with your left leg. This is one rep. Do the desired amount of reps.

Dead Bug

Place a mini band around your feet. Lay face up, arms extended straight up, legs in a tabletop position, knees bent to 90 degrees, and hips stacked over.

Keeping your lower back anchored to the ground, slowly extend your right leg straight out while simultaneously dropping your left arm overhead. Bring your arm and leg back to the start, and repeat on the other side. This is one rep. Do the desired amount of reps.

Plank Tap Outs

Place a mini band around your wrists and get into a straight-arm plank. Keeping your back flat and core tight, step the right hand out to the side and then back in, followed by the left hand. Next, step the right hand forward and then back in, followed by the left. This is one rep. Do the desired amount of reps.

Because of their benefits and versatility, resistance bands can be a great addition to your workout routine. To incorporate them, keep the following tips in mind:

• Choose a band with the right resistance level according to your fitness level or goals
• Limit your sets of repetitions to eight when using bands
  
• Use resistance bands and traditional weights interchangeably when possible
• Work different muscle groups when you use the bands
  

A Quick Review

Resistance bands are a great way to build strength and mobility with low-impact exercises. Following this simple 21-day challenge can help you get extra strength benefits without always lifting weights. Just remember to choose the right resistance level for your bands, limit your reps, and use resistance bands for various muscle groups.