18 Minute September is the New January Workout
Print Workout Here
Welcome to September, the new January. It’s a new fresh time for you to set goals, get excited about meal planning, and back into your workout regime.
What you need: Nothing technically, but a mini band, set of weights and slam ball (or ugi ball or pillow)
Warm-up: 3 minutes of warming up the hips.
Workout: We are doing 50 seconds of work, to 10 seconds of rest, 5 times through.
- Mini band side-to-side steps (2 steps each direction):With the mini-band around your feet, calves or thighs, you’re going to keep your knees slightly bent, and then step to the side twice in one direction, and then back in the opposite direction.
- Alternating weighted curtsey lunges: With the weights in your hands and the mini bands around your thighs, you’re going to step back into a lunge just slightly off to the side to work that booty. Watch your knees and make sure they don’t go past your toes.
- Ball slams:Using your arms and your legs (not your back) slam the ball/pillow on the floor with all your might, and make sure when you pick it back up, you keep your back as straight as possible.
Modification:You can use a pillow for this, or alternatively you could do jump squats or burpees. Whatever it is, we want it kicking that cardio up.
Cool-down:5-10 minutes of stretching and cooling off
Make today badass,
Ashley Dale Grant
great workout! Really felt it in the tush after taking the weekend off! Ready to crush September goals!! Thanks Ashley!
You’re most welcome!! Hello tush!! Haha.
Need this workout! feeling stressed out today, back to work tomorrow after a great summer.
I feel great now!
Used a pillow and I was smashing it, took away my stress. No bands still waiting for them.
Thank you, loved it!!!!
I hope it helped to ease that stress and you had a great first day back yesterday!
So sweaty! Awesome start to a new month!
Love hearing that! September really does have that vibe.
Awesome one!! Thank you! I did jump squats as my cardio…..yes, totally ready for September and some goals!!
Way to go!! I bet you’re feeling that and like you’re ready to take it all on.
Sweaty mess
Hope you enjoyed your summer Jennifer and you’re ready to rock your socks off this Sept…baby girl is in college, wow!!!
Ouch my butt!
Great one.
Hope you’re feeling that butt right about meow ?
Great simple, quick workout. Love the variety weights, band and ball. Thanks Ash
Good one! I used a weight and did a swing for the slams. Looking forward to taking some time tomorrow to look at my goals. Thanks, Ash!
Great modification!! And I hope you enjoyed doing the goals sheet!
Yay I got to use my bands for the first time :) Loved them and I could really feel the difference in exercises when using them!
I bet you could! Good call on grabbing those lady.
Great back to school workout. Back to 5:30 am workouts. My goal is to do 2 RF workouts or more each week while back at school and commute and daycare drop offs and after school activities.
You are on a mission and you can totally do it. Yaaaaaas! I’ll be looking forward to seeing you comment so early twice a week ;)
Great 1st September workout – time to get back into a focused mindset with the food too! My legs were quivering by the end of that – thanks Ash
You’re most welcome, and yes, it’s totally time to get back into routine. I think we all feel that way.
First one back post vacation and it felt good. Need to work off a lot of alcohol and bacon haha but it was so yummmmmy
Haha you and all the rest of us Ash, you’re in good company !
So sweaty! Thanks
My pleasure!! Thanks for doing it Jackie!
Loved it! thank you…feeling strong and sweaty lol
Amazing. Nothing makes me happier than hearing that!
That felt great, Ash! Thanks for the great sweat ;)
Unreal! And you’re most welcome Becky!
Done!
Oh yeah!! Boom.
Great workout, I am SO sweaty. Loved the ball slams mixed in as cardio and wow do those curtsy lunges burn, awesome!
Feels great to cross another off the list this week!
Whoa woo!!
Love the bum workouts. Thanks Ash
Love hearing that! Make sure you try out the 24 minute floor workout this week than! It’s a doozy :)
Feels good to get back into a regular schedule! I used ankle weights for this one and did squat jumps instead of ball slams. Thanks Ash!
Yes sweaty along with everyone else ! I used a pillow but took it a little slower, my back has been sore for a couple of days-first time for me, so I listened to your advice and took it easy. Thanks much!
Great burner ty ash xo
Late (haha I’m old!) on a Saturday after our jog as a warmup, but it is done! Shower and pjs now!
Amazingness!
Playing catch up on this workout that I missed last week. Little guy was napping at the time so instead of ball slams I opted for kettlebell swings. Thanks for another awesome one!
Great option! Good work Momma!!
Sweat was dripping. Did kettle bells swings.
Perfect workout to start the day!
Omg good one
I did ball slams Thanks for the reminders on form and exhales, sometimes you don’t realize you’re doing those things until you mention it.
When your glasses are fogging up, from the sweat, you know it was a good workout.
Great workout! Ball slams before work is a good stress release!
Balls slams are seriously the best way to start a day! Amazing work, Allison!! Hope it lead to a good day!
Done ✅
Awesome start to your week, Julie!