15 Minute Hot Summer Chill Workout

by Ashley Dale Grant | Aug 20, 2018 | Body Weight Workouts, HIIT, Members, Mini Band, Under 20 Minutes, Weighted Workouts, Workouts | 55 comments

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15 Minute Hot Summer Chill Workout
Print Workout Here
Buy Mini Band Here

I chose this workout because it’s been super-hot this month, and sometimes by the end of being outside or at the end of a work day you don’t really feel like sweating more…well at least this is how I felt this day. I hope you dig the slower, less sweaty, workout.

Warm-up: 3-minute warm up of various moves.

What you need:Mini band if you have one!

Workout: Complete these 4 exercises for 50 seconds of work, to 10 seconds of rest, for a total of 3 sets.

Mini band drop lunges, left side – With the mini band around the top of your thighs, you’re going to separate your feet far enough apart that when you drop down your front knee doesn’t go past your toe. From here, you’re going to do a stationary lunge, and drop all the way down with your back leg.
Modification: If this bothers your knees at all, don’t come down all the way. Just as far as you comfortably can.
Mini band drop lunges, right side – Same as above on the opposite side.
Pilates 100 moves with mini band – If you’re using a mini band, keep it around your thighs, lie down on your back, extend your legs out to a 45-degree angle, and then lift your head and arms up, and then pump those arms baby! Work those abs!
Modification: If this hurts your neck, drop your head. If it hurts your back, bend your knees 90 degrees so they’re directly over-top of your hips.
Bicycle legs with mini band –If you’re using a mini-band, place it around bottoms of your feet. Place your hands underneath your butt to help flush the lower back into the ground, and then alternate bringing one knee in, while the opposite leg pushes out as far as you can.

Stretch & cool down– Throw in 5-10 minutes of gentle stretching.

Make today badass,
Ashley Dale Grant

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55 Comments

Andrea Was on August 20, 2018 at 6:01 am

Even though this one was a slower chill workout, still got a bit sweaty. Enjoyed this one, thanks Ash!
Reply
- Ashley Dale Grant on August 24, 2018 at 10:35 am
  
  I’m so happy to hear that! Thanks for starting your week with me, and giving this chill one a chance ;)
sheilamaustin on August 20, 2018 at 6:01 am

Loved the yoga warm up!
Reply
- Ashley Dale Grant on August 24, 2018 at 10:36 am
  
  I’d be happy to do more yoga warm-ups! Thanks for letting me know ;)
Patricia Green on August 20, 2018 at 7:51 am

I really loved this entire workout…yoga and bands are my favourite things! Also love your living room. So pretty! Great way to kick off the week. Thank you :)
Reply
- Ashley Dale Grant on August 24, 2018 at 10:39 am
  
  Amazing, thanks for the awesome feedback and starting your week off with me!
Khare16 on August 20, 2018 at 8:03 am

great on the legs but needed a bit more this am so added on the 21 min arms and abs and now am really feeling it! thanks ladies
Reply
- Ashley Dale Grant on August 24, 2018 at 10:54 am
  
  I love that you knew you needed more, and went for it to start your week off! Awesome work lady!
Kendra Lawrence on August 20, 2018 at 8:54 am

Love using the bands but hate how the roll. Definitely saving this one to do again when I want a chill workout.
Reply
- Ashley Dale Grant on August 24, 2018 at 10:54 am
  
  Lovely, happy it hit the spot and will be used on the days you want something a little more simple ;)
Marleen on August 20, 2018 at 12:27 pm

Good one. I broke a sweat. Up’d my band so had to push. Thx! Like the comment about each side is different, strength, flexibility. I can feel the differnce
Reply
- Ashley Dale Grant on August 24, 2018 at 10:55 am
  
  Good for you Marleen!! Hope it was a good start to what ended up being an awesome week for you.
Gillian Buckley on August 20, 2018 at 3:47 pm

Still managed to get a little sweaty! Love these short ones every once in a while. Thanks, Ash!
Reply
- Ashley Dale Grant on August 24, 2018 at 10:56 am
  
  Perfect, I’m glad you like the short one sometimes ;). I know you got a good couple long ones in this week! hehe.
anniere on August 20, 2018 at 4:55 pm

I Still got a little sweaty. Great workout!
Reply
- Ashley Dale Grant on August 24, 2018 at 10:56 am
  
  Glad you enjoyed it!!
janchoi on August 20, 2018 at 5:28 pm

I liked it! Would be great to do on vacation after walking all day.
Reply
- Ashley Dale Grant on August 24, 2018 at 10:58 am
  
  Great idea!! Save this one for those kind of days ;)
Rebeca Olivares on August 20, 2018 at 7:15 pm

such a fast efficient workout i felt it and still got a bit sweaty! good for those times where you need a quick sweat session in a short amount of time.
Reply
- Ashley Dale Grant on August 24, 2018 at 11:00 am
  
  I’m glad you still felt it! I certainly did!
Angelika Henning on August 21, 2018 at 4:57 am

I am so happy to have the bands with me. Great workout
Reply
- Ashley Dale Grant on August 24, 2018 at 11:01 am
  
  The bands really are the shit – glad you brought them too!
Nicole Smith on August 21, 2018 at 11:23 am

I loved the chilled vibe of this workout. Totally suits the mood today in my house. Chill and slow moving. Now off to enjoy a PJ and movie day with the munchkins. Perfect for this rainy day. Hope you had a blasty at the concert last night!!!!
Reply
- Ashley Dale Grant on August 24, 2018 at 11:03 am
  
  Yeah, Tuesday was totally rainy and slow, so this one couldn’t have been better suited for that! It’s Friday now, and I’m just properly recovering from Monday…..it was good! HAHA.
SarahH on August 21, 2018 at 12:55 pm

Loved this one :) Was able to do it with baby in his jumper beside me!
Reply
- Ashley Dale Grant on August 24, 2018 at 11:05 am
  
  That’s amazing, so nice when you can get moving while the little babe is there. Good for you Sarah!
Jennifer Wiggans on August 21, 2018 at 4:49 pm

Done
Reply
goodwink on August 21, 2018 at 6:29 pm

Done and done!
Reply
- Ashley Dale Grant on August 24, 2018 at 10:34 am
  
  Thanks for starting your week with me!!
wannawalk on August 21, 2018 at 8:08 pm

Enjoyed this one. Thanks
Reply
- Ashley Dale Grant on August 23, 2018 at 11:13 am
  
  My pleasure!
Ashsavage on August 22, 2018 at 10:27 am

Done
Reply
- Ashley Dale Grant on August 23, 2018 at 11:11 am
  
  ??
Lisa Zapfe on August 22, 2018 at 5:08 pm

Great short and sweet!
Reply
- Ashley Dale Grant on August 23, 2018 at 11:06 am
  
  Just like me hehe.
April Patch on August 22, 2018 at 5:23 pm

My abs burned amazingly. I love pilates so this quickie was a big win!
Reply
- Ashley Dale Grant on August 23, 2018 at 11:06 am
  
  Yay, I’m glad you liked it because there will likely be more to come!
sandra on September 20, 2018 at 7:04 am

You haven’t heard from me because I have been in Newfoundland for five weeks. That didn’t keep me from working out, I took print outs of drop sets and pyramids and faithfully did the workouts oceanside.
This was a nice, chill one.
Reply
- Ashley Dale Grant on September 23, 2018 at 9:00 pm
  
  Hey Sandra! Thanks for checking in and letting me know you’ve been keeping up with it! I figured you were traveling and being active, but this is next level printing them out and committing while away. You rock!
Ashsavage on August 6, 2019 at 1:17 am

First workout since march, my strength has taken a hit
Reply
- Ashley Dale Grant on August 6, 2019 at 6:31 am
  
  So happy to see you comment Momma!! Welcome back :)
Kate Stock on August 6, 2019 at 7:22 pm

Love me a quickie!!!
The lunges I could do with the left leg forward but completely unable with my right leg forward!!!
Reply
Andrea Was on August 7, 2019 at 6:33 am

Great workout and love the yoga stretches before and after, but I don’t love the mini bands. They’re constantly bunching rolling up on me. Either my bands suck or I need more practice with them lol. Thanks Ash!
Reply
Kristina Bergeron on August 9, 2019 at 11:33 am

All done!
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Jennifer Wiggans on August 10, 2019 at 11:17 am

Thanks lady! Cheers
Reply
Krysta Dudley on August 10, 2019 at 11:36 am

This was AWESOME! My abs are on fire!! Thanks Ash, what a great way to start the weekend!
Reply
julieboak on August 10, 2019 at 2:45 pm

Perfect workout for a busy saturday!!!
Reply
Kendra Lawrence on August 16, 2021 at 11:24 am

Added this one to my walk. The cloth bands are so much better!
Reply
- Ashley Dale Grant on August 19, 2021 at 1:13 pm
  
  Those cloth bands are like night and day!! Glad you got some!
Kim Ruis on August 16, 2021 at 1:18 pm

Thanks Ashley, this is a perfect lunch time workout. Not too crazy sweaty or intense but good to move my body after sitting all morning.
Reply
- Ashley Dale Grant on August 19, 2021 at 1:12 pm
  
  SO nice to hear from you Kim!! And I agree…sometimes you want to move without being soaked after LOL
julieboak on August 21, 2021 at 11:21 am

Loved it! Bookmarking to do again :)
Reply
- Ashley Dale Grant on August 27, 2021 at 2:13 pm
  
  Oh fantastic! I’m so happy you use that feature :)
cmccallion on August 22, 2021 at 8:43 pm

Perfect end to this ridiculously hot weekend. 3rd week in a row of 3/3 workouts for me! Feeling good! :)
Reply
- Ashley Dale Grant on August 27, 2021 at 2:13 pm
  
  Right!? These last 3 weeks have been insane hot wise. Hard to get motivated to workout, but need it for myself mentally.

15 Minute Hot Summer Chill Workout

55 Comments

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