Mini Bands, Huge Gains: 5 Awesome Synergee Resistance Band Exercises

by Joey Huneau
Mini Bands, Huge Gains: 5 Awesome Synergee Resistance Band Exercises

Hello Athletes!

This week, I am introducing you to our awesome, inexpensive, very versatile resistance bands! Especially if you are new to this whole owning your own gym equipment thang, you’re probably looking for the most economical piece of equipment to dip your toes in and see what it’s all about.

And let me tell you, that’s a perfect place to start!

So many other products you see being sold offer a plethora of body-sculpting workouts for the “small price” of a month’s paycheck, and 10 square feet of space in your home that will now and forever more be taken up by this bulky piece of equipment you use for, what, maybe an hour a week total?

For example, back in the day, I fell victim to the Bo Flex infomercials. I gave in and “called now” to get the ab’s and bi’s and tri’s and thighs I always dreamed of. To make room for it, I needed to get rid of my comfy armchair that I watched TV from.

And you know what happened next?

I was left with was a very uncomfortable seat that I watched TV from and rarely ever worked out on. Bo Flex? More like NO FLEX!

It took up a lot of space. The best workout I got out of it was getting it into my home – it was awkward and difficult! I found all the complicated cables quite annoying. It was a pain. And not in the “no pain, no gain” way. Just a pain that made me annoyed and resent it.

Back to the BANDS!

Anyways, I’m going to put a halt into this “dredging up memories of when I spent my money poorly” exercise, and instead focus on the present: our Synergee Resistance Bands!

Our Mini Bands come in 5-packs. They include Yellow, Green, Blue, Black, and Red bands, which are in order from lightest to heaviest resistance. Our Power Bands come in packs of 3 or 4, including our Yellow, Green Blue, and Black (same resistance gradient applies).

These bands will do wonders for your workouts! They make bodyweight workouts harder by adding resistance, and they allow you to perform exercises that you would otherwise need a bar (don’t get me wrong, I love our Synergee Bars! But, spoiler alert, they are more expensive and take up more space than our Bands) or a large machine for.

The rest of this post is dedicated to teaching you how to Move It, Move It with these fine pieces of athletic equipment to transform yourself into a fine athletic machine!

Glute bridges
(Mini Bands)

Place the Mini Band around your thighs just above the knees. Lay on your back with your feet flat on the floor & hip width apart and with your arms by your sides. Bring your heels towards your butt until you can brush your fingers against them. Then push your heels into the ground, squeeze your butt, and lift your hips up to create a straight line from your shoulders to your knees. Keep your knees apart, engaging those outer thighs!

Hold at the top, lower down, and repeat, keeping your knees apart the entire time. Do 10 reps.

On the last Bridge of your set, keep your feet in place and push your knees a few more inches apart, then bring them back (i.e. still apart and not touching). Do this 15 times.

Banded Bear Crawl
(Mini Bands)

To get into the Bear Crawl, start in the Table Top position (i.e. on all fours). Shift your feet and push your toes into the ground. Lift your knees off the ground and keep them directly under your hips. Keep your back flat – imagine there is a glass of water on your back you do not want to spill! Slowly move backwards, forwards, or laterally, holding this position.

Intensify this movement by adding some Mini Bands. You can look a Mini Band over your legs just above the knee; on your

arms just above the elbows; or use a light band on your wrists. Or, use a combination of bands.

Whatever body part is banded, be sure to engage those muscles to keep your arms/legs/wrists apart.

Take 10 steps in every direction (forward, backward, left, and right).

Bicep Curls
(Power Bands or Mini Bands)

Stand up straight and hold the Power Band in front of you.

Step into and onto the band so it is under your feet, which are hip-width apart

Adjust your hands – hold the band with fists and point them towards each other.

Squeeze shoulder blades together, tuck your elbows in, bring your hand towards your shoulders and then back down to complete a curl, keeping your hands in line with your elbows and your fists parallel to each other the whole time.

Pause at the top, then lower.

Curls can also be done with Mini Bands.

Get into a lunge position: Left knee up, right knee on the ground.

Loop the mini band under your left foot and hold it with your right hand.

Set your shoulder, tuck your elbow and extend and contract your bicep to complete a curl.

Switch sides after completing your reps.

Complete 15 reps.

(Mini Bands)

Lie on the ground and turn to your left side. Support your head with your hand or rest it on your outstretched left arm. Place the mini band around your thighs, just above your knees. Slightly bend your knees and stack your hips, knees, and feet on top of each other.

Keeping your feet together, pulling your bellybutton towards your spine, and rotate at your hip socket and open your right (i.e. top) knee a few inches. Lower down with control, and

Overhead Squats
(Power Bands)

Get in the similar starting position you were in for the curls.

Bring your feet out to shoulder width and press the band above your head, holding it in your palms.

Press into the band, lock your elbows, and be sure to keep your overhead position engaged through the entire movement.

Push your hips back, your knees out, and lower into the bottom of your overhead squat.

To come back up, drive your feet into the ground, squeeze your butt, and push up through your arms against the band.

Complete 10 reps.

If this is too difficult, hold the band in the rack position (at shoulder height with your upper arms parallel to the ground) and do a front squat.

Overhead positions can be very difficult for people with shoulder and flexibility issues.

C’est finis!

There is A LOT more where that come from, but I don’t want to overwhelm you with awesomeness. These bands are available online and ready to become your next best friend! They are versatile, portable, stowable, and inexpensive, and would look GREAT in your home gym.

Enjoy your week, fit family! You look GREAT!