18 Minute Cardio & Core Workout

by Ashley Dale Grant | Sep 4, 2017 | Members, Weighted Workouts, Workouts | 44 comments

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18 Minute Cardio & Core Workout
Print Workout Here

In total I need 18 minutes of your time today, and I want you to think of it as 18 minutes to refocus on you!

September is like January – it’s the month of getting back on track, a change in the weather, a change in what we’re eating…overall, it’s a great month to refocus on yourself and your goals. Let’s do this workout with some serious zest for the next 18 minutes!

What you will need:

1 kettlebell or 1 dumbbell

Warm-Up:

3 minutes of jogging on the spot, jump rope, whatever it takes to get warm

Workout: We’re going to do these 3 exercises below for 50 seconds on, and 10 seconds off, 5 times through ;)

Goblet squat – Hold one weight (kettlebell or weight) at your chest level, with your elbows tucked in. From here you’re going to separate your feet a little further than hip distance apart, point your toes out, and then drop down nice and low into a squat with a flat back. When you come down, try to push your elbows into the inside of your knees. If you can get this low and do this, you can activate the abs even more!
Alternating runner’s lunge with twist– Start with your left leg in front, and then twist by bringing your right hand towards the ground and lifting your left arm up towards the ceiling and looking past it for the abdominal and spinal twist. Come back to the centre, stand up straight, and switch sides, completing the twist again.
Push–ups – Many of you know one of my goal for the summer was to be able to do 50 push ups off my toes again. That would be the first time since having Rowynne, and I’m happy to report I reached my goal! This exercise helped that happen. Keep those hands wide, keep the chest between the hands so you’re going deep into those muscles (not your shoulders), and get down as low as you can. Use your knees if you need a modification!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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44 Comments

Patricia Best on September 6, 2017 at 7:20 pm

Super sweaty and feeling strong! I don’t know if I’m more worn out from the workout or the swearing to get through the push ups!
Reply
- Ashley Dale Grant on September 6, 2017 at 8:56 pm
  
  Hahaha. Perhaps both?!
Jackie McDonald on September 6, 2017 at 8:24 pm

Glad that’s Over! PHEW. 1 down 2 more to go for this week! Thanks Ash :)
Reply
- Ashley Dale Grant on September 6, 2017 at 8:57 pm
  
  You are on a mission Jackie. I can feel it!!
Andrea Was on September 7, 2017 at 6:56 am

Yep, that worked! I am really, really sweaty after that one! Thanks Ash.
Reply
- Ashley Dale Grant on September 7, 2017 at 5:09 pm
  
  That makes me really really really happy!! ?
Nicole Smith on September 7, 2017 at 12:31 pm

All done. Feeling strong after that one. Thanks!
Reply
- Ashley Dale Grant on September 7, 2017 at 5:10 pm
  
  Perfect!! I bet with some of the kids back to school you are enjoying the routine again to sneak these in!
- Nicole Smith on September 8, 2017 at 6:57 am
  
  Definitely. I hate when my routines go off the grid. I live for routine! And oh my gosh… lifting a blow drier will be interesting today!!!! ?
- Ashley Dale Grant on September 8, 2017 at 8:17 pm
  
  Lol
Ashley Gabel on September 7, 2017 at 7:56 pm

All done. Thanks Ash
Reply
- Ashley Dale Grant on September 8, 2017 at 8:16 pm
  
  Anytime!
Patricia C on September 8, 2017 at 9:42 am

Holy crap my arms were dead from class this week that was tough. Lost my balance on twists but made it lol. Ty ash.
Reply
- Ashley Dale Grant on September 8, 2017 at 8:17 pm
  
  I can imagine how much you’ll need a nice stretch before Pound tomorrow!!
esudds on September 8, 2017 at 10:50 am

Oh boy, I did NOT want to work out this morning. But I did! Thanks Ashley!
Reply
- Ashley Dale Grant on September 8, 2017 at 8:19 pm
  
  That’s amazing Eran! You’ve been so consistent since starting. Are you starting to see a difference in your strength, body and energy?
Jennifer Wiggans on September 8, 2017 at 4:15 pm

Happy Friday
Reply
- Ashley Dale Grant on September 8, 2017 at 8:21 pm
  
  Happy Friday Jenn!!!
Ashsavage on September 9, 2017 at 11:32 am

Awesome ash thx
Reply
- Ashley Dale Grant on September 9, 2017 at 2:54 pm
  
  My pleasure!! Have a great Saturday Ash!
aprilhaze on September 10, 2017 at 8:11 am

2nd workout done! I really liked the twisting runner’s lunges. I’d never done those before and they’re good!
Reply
- Ashley Dale Grant on September 11, 2017 at 7:20 pm
  
  I’m so impressed how you starting doing the online training with a bang!! Love it April!! Also love hearing you’re enjoying it.
April Patch on September 10, 2017 at 7:03 pm

Happy Sunday! Great way to wrap up my week!
Reply
- Ashley Dale Grant on September 11, 2017 at 7:21 pm
  
  And what a stellar week that was!!
Kristina Bergeron on September 11, 2017 at 8:45 pm

So at first I was like oh sweet she just might be taking it easy on us for once… then came the 3rd, 4th, and 5th sets! Big fat nope ;)
Reply
- Ashley Dale Grant on September 12, 2017 at 3:10 pm
  
  Hahahaha, you’re funny!!
Kim Judd on September 13, 2017 at 10:42 am

Omg . I’m sweating like crazy .. love it tho
I’m feeling great trying to catch up on the ones through the summer I missed
Reply
- Ashley Dale Grant on September 13, 2017 at 7:49 pm
  
  I’m so happy you saved them and are still up for doing them!!
Amber Ashton on September 17, 2017 at 10:28 am

Those twists were my challenge! (Usually I’d fear the push ups!) haha. Thanks Ash!
Reply
- Ashley Dale Grant on September 19, 2017 at 7:12 am
  
  They are tough!! A new challenge!!
Nicole Sommer on September 10, 2019 at 5:51 pm

Sweaty Betty today!
Reply
- Ashley Dale Grant on September 11, 2019 at 9:19 pm
  
  Hi Betty!! You rock.
Lisa Hicks on September 10, 2019 at 6:46 pm

Yowzers, that was a sweaty one!
Reply
- Ashley Dale Grant on September 11, 2019 at 9:20 pm
  
  Beauty! Just what I was going for ??
Kate Stock on September 12, 2019 at 2:18 pm

Was definitely NOT expecting to sweat SO much lol damn you 18 min workout!
Reply
Jennifer Wiggans on September 12, 2019 at 6:57 pm

Sweet! sweaty and quick workout for the WIN
Reply
Photokat on September 14, 2019 at 3:50 pm

Oh man! What a sweat fest!
Reply
- Ashley Dale Grant on September 17, 2019 at 12:43 pm
  
  That’s what I like #sweatfest
Kristina Bergeron on September 15, 2019 at 11:54 am

Felt very similar to 2017 for me. Started off no biggie and then baam! 3rd 4th and 5th sets came!
Reply
- Ashley Dale Grant on September 17, 2019 at 12:43 pm
  
  Love that you’ve been around for so long you remember that!
Kendra Lawrence on September 20, 2021 at 6:32 am

Super sweaty smart to my day!
Reply
- Ashley Dale Grant on September 24, 2021 at 2:12 pm
  
  Woot woot! That’s awesome, Kendra. You’re so consistent. I hope you’re proud of yourself.
Jackie Dixon on September 25, 2021 at 2:09 pm

Done. Sweaty. Loved the lunge and twist. Took it way slower than you but that’s where I am.
Reply
- Ashley Dale Grant on October 1, 2021 at 7:11 am
  
  Yeah, over time, I’ve actually really enjoyed taking that move slower too Jackie!

18 Minute Cardio & Core Workout

44 Comments

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