18 Minute Circuit Training Workout

by Ashley Dale Grant | Apr 8, 2019 | HIIT, Members, Ugi or Slam Ball, Under 20 Minutes, Weighted Workouts, Workouts | 71 comments

[bookmark]

18 Minute Circuit Training Workout
Print Workout Here
Buy Mini Band Here
Buy Slam Ball Here

Today we’re doing a workout that is similar to our boot camp circuit style where we include multiple pieces of equipment for fun and effectiveness. I think you’ll dig it!

What you will need:

Mini band, slam ball and dumbbells OR pillow as an alternative option for slam ball.

Warm-Up:

Included in workout.

Workout:

We’re going to be doing each of the exercises for 50 seconds of work with 10 seconds off, 3 times through.

Circuit 1: Mini Bands

Power Skaters (one side per set) – Standing with the band around your calves or feet, you’re going to keep one leg stable as you move your other leg behind you for a butt squeeze. Keep a slight bend in your front leg that’s stationary and make a semi-circle with the moving leg.
Side to side squats OR jump squats– With the band around your quads, calves or feet (pick what’s the most challenging to you), and then either alternate stepping side to side into a squat OR do jump squats.

Circuit 2: Slam Ball

Slam + Burpee –Lift the ball above your head and then slam it on the mat as hard as you can while bending those knees and then complete a burpee either walking or jump it out.
Weighted bridges– Lying on your back with your knees bent and the ball resting on your pelvis, lift your hips up and down while digging those heels in.

Circuit 3: Weights

Alternating lunges with hammer curls:With the weights resting beside your hips, alternate taking your legs back into a deep lunge while completing a hammer curl. Take your time, keep the back flat, abs engaged, and shoulder blades together.
Shoulder presses:Allow the weights to rest on your shoulders to begin, and from here keep your elbows pointing forward as you press the weights above your head and then bring them back down again nice and controlled. Keep your knees slightly bent, your abs in, and do not arch your back when the weights are above your head.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

[et_pb_blog_extras blog_layout="block_extended" posts_number="3" include_categories="273,280" excerpt_length="90" show_categories="off" _builder_version="3.20.2"][/et_pb_blog_extras]

71 Comments

sandra on April 8, 2019 at 5:57 am

I couldn’t access today’s circuit training session. Got the title and that’s about it.
Reply
- Ashley Dale Grant on April 8, 2019 at 7:32 am
  
  It’s up now!!
Krista Delorey on April 8, 2019 at 6:11 am

Also can’t access any of the workouts this week
Reply
- Ashley Dale Grant on April 8, 2019 at 7:33 am
  
  None of them? This one was missing the workout link, but the others should be working….
Brandy on April 8, 2019 at 6:19 am

Same here. No workout
Reply
- Ashley Dale Grant on April 8, 2019 at 7:33 am
  
  The workout is up now!
JessicaGraham on April 8, 2019 at 9:02 am

Great as usual!! Also those colours look amazing on you!!
Reply
- Ashley Dale Grant on April 8, 2019 at 4:02 pm
  
  Thanks!! And I’m glad you enjoyed it ;)
Patricia Best on April 8, 2019 at 9:31 am

Love love love this style! Love using all the different equipment in one workout!
Reply
- Ashley Dale Grant on April 8, 2019 at 4:03 pm
  
  Perfect! I’m glad to hear that. I really enjoyed it too!
Jennifer Wiggans on April 8, 2019 at 5:15 pm

Done
Reply
- Ashley Dale Grant on April 10, 2019 at 7:43 pm
  
  ??
Dperrott on April 8, 2019 at 6:41 pm

Holy shitballs! I couldn’t do the last round of leg lunges as my right quad is still screaming from Friday’s workout!!! Super sweaty and loving it!
Reply
- Ashley Dale Grant on April 10, 2019 at 7:43 pm
  
  Yay! I also love hearing that! Haha. Awesome work lady.
Kate Stock on April 8, 2019 at 7:22 pm

It surprisingly went fast!! Sweaty Beaty over here, had to shower
Reply
- Ashley Dale Grant on April 10, 2019 at 7:44 pm
  
  Amazing. I’m glad!!
Laura Exner on April 8, 2019 at 9:13 pm

I was having a super shitty day, I was going to skip my workout. But I did this workout and it has made a world of difference. It went by so quickly and I’m dripping in sweat! Thanks
Reply
- Ashley Dale Grant on April 10, 2019 at 7:45 pm
  
  I’m so happy to hear that. I know the feeling and applaud you on working through the bad day with something positive!
AmandaA on April 8, 2019 at 9:27 pm

Great workout! Really happy to use a mix of equipment!
Reply
- Ashley Dale Grant on April 10, 2019 at 7:45 pm
  
  Such awesome feedback that I’ll definitely be doing this again soon!!
Julie on April 9, 2019 at 5:57 am

This was my first time using the band (I used the lightest one). I felt the moves A LOT more but how do I keep it from rolling up?
I’m a sweaty mess…and I love it!
Reply
- Ashley Dale Grant on April 10, 2019 at 7:46 pm
  
  I’m glad you enjoyed it! The roll up is tricky. Sometimes it depends on the pants you’re wearing. Try putting it on your skin next time and see if that helps.
Tamiah on April 9, 2019 at 7:33 am

Friggin loved that format!! It seemed easier but I was sweating like mad! Stretches done too! Thank you once again for a stellar workout!!
Reply
- Ashley Dale Grant on April 10, 2019 at 7:46 pm
  
  Unreal!! Coming again soon!!
Angelika Henning on April 9, 2019 at 8:23 am

And done. I love Monday Workouts!
Reply
- Ashley Dale Grant on April 10, 2019 at 7:46 pm
  
  I’m glad you do!!
Jackie McDonald on April 9, 2019 at 12:46 pm

Felt super strong and sweaty after this one! Phew, thanks :)
Reply
- Ashley Dale Grant on April 10, 2019 at 7:47 pm
  
  Anytime lovely!!
Nicole King on April 9, 2019 at 2:28 pm

Loved this workout soooo very much!!!!!
Reply
- Ashley Dale Grant on April 10, 2019 at 7:47 pm
  
  I’m happy that you’re happy! I’ll do it again for sure!
- Ashley Gabel on April 4, 2022 at 6:47 pm
  
  Nice a quick. Perfect after the tabata workout yesterday. Thanks Ash
ktkatnik on April 9, 2019 at 4:13 pm

So good!!! Thank you :)
Reply
- Ashley Dale Grant on April 10, 2019 at 7:48 pm
  
  You’re most welcome!!
Carolyn Stanbrook on April 9, 2019 at 6:16 pm

Wow! Loved the combinations….dripping
Reply
- Ashley Dale Grant on April 10, 2019 at 7:48 pm
  
  Unreal!! Way to push! Glad you liked it.
Kristina Bergeron on April 9, 2019 at 8:58 pm

Cheers to the X-Heavy miniband!
Reply
- Ashley Dale Grant on April 10, 2019 at 7:48 pm
  
  Nice work!! Bam.
Lisa Zapfe on April 10, 2019 at 7:33 pm

Great workout! Thanks lady!!
Reply
- Ashley Dale Grant on April 10, 2019 at 7:50 pm
  
  You’re most welcome Lisa!!
Jodie Barfitt on April 11, 2019 at 8:41 pm

Love a quick full body! Thanks ash!
Reply
Michelle Fraser on April 12, 2019 at 2:38 pm

Feels good to get back at it after being off for a few months not feeling well! Thanks Ash!
Reply
- julieboak on April 5, 2022 at 5:27 pm
  
  Really enjoyed the variety in this one, thanks Ash!!
- Ashley Dale Grant on April 12, 2022 at 10:40 am
  
  My pleasure, Julie! Thanks for commenting and keeping this community alive!
Kendra Lawrence on April 12, 2019 at 3:12 pm

Loved the quick one! Merci!!!
Reply
April Patch on April 16, 2019 at 6:53 pm

I’m doing all of last week’s and this week’s – during this week! Here is to 1 of 6 done! Finally going to be back on track RF wise!
Reply
- Ashley Gabel on March 29, 2020 at 1:04 pm
  
  One of my bookmark favs. Thanks Ash. Happy Birthday?
- Ashley Dale Grant on March 30, 2020 at 7:50 pm
  
  Thanks lady!! So happy you’re using the bookmark feature!
Sandra T on April 5, 2021 at 6:27 am

Awesome friendship bracelet. letting your daughter be herself! good workout. reacy for the day,
Reply
SHERRYEKSTROM on April 5, 2021 at 8:29 am

Love those nice and quick but sweaty ones! Happy Monday
Reply
Allison Hart on April 5, 2021 at 9:41 am

super sweaty now. Love it!
Reply
- Ashley Dale Grant on April 9, 2021 at 2:23 pm
  
  Woot woot!!
Jennifer Wiggans on April 5, 2021 at 6:46 pm

Happy Monday!
Reply
- Ashley Dale Grant on April 9, 2021 at 2:22 pm
  
  :)
l_ashbourne on April 6, 2021 at 2:39 pm

Thank you!!
Reply
- Ashley Dale Grant on April 9, 2021 at 2:22 pm
  
  You are most welcome Lisa!
cmccallion on April 6, 2021 at 9:05 pm

Interrupted three times during this, by a little person who did not want to go to bed. But, 45 minutes later, I’m done! P
Reply
- Ashley Dale Grant on April 9, 2021 at 2:21 pm
  
  Can I just send you the biggest VIRTUAL HIGH FIVE for not stopping after all those interruptions Catherine! That’s amazing!
Krysta Dudley on April 7, 2021 at 1:17 pm

Super sweaty!! My shoulders are feeling strong! Thanks Ash!
Reply
- Ashley Dale Grant on April 9, 2021 at 2:17 pm
  
  Krysta!! LOVE seeing your name here! Keep going Momma!!
julieboak on April 7, 2021 at 5:19 pm

Took advantage of this beauty day and did this workout outside. I’m feeling much better now!
Reply
- Ashley Dale Grant on April 9, 2021 at 2:17 pm
  
  That’s awesome!! Love outside workouts!
Kendra Lawrence on April 10, 2021 at 9:16 am

Shoulders on fire
Reply
minko6 on April 13, 2021 at 12:07 pm

Felt the burn took too long of a break from exercise but I’m back ???
Reply
- Ashley Dale Grant on April 15, 2021 at 2:29 pm
  
  So happy you’re back at it!!
- Ashley Dale Grant on April 15, 2021 at 2:41 pm
  
  WELCOME BACK BEAUTY!!!
- Ashley Dale Grant on April 15, 2021 at 2:41 pm
  
  Again…LOL. Oops.
Allison Hart on April 5, 2022 at 8:26 am

Loved it, thanks!
Reply
cmccallion on April 5, 2022 at 8:26 pm

Done! Feeling good. Wasn’t expecting the hip thrusts to tire me out as much as they did. Yeesh.
Reply
- Ashley Dale Grant on April 12, 2022 at 10:39 am
  
  Those hip thrusts can really get you!!
Sandra T on April 8, 2022 at 8:27 am

Back home and have weights, so a good one. Used 8 lbs for last circuit and that was enough for me. Shoulder presses are my limiting!
Reply
- Ashley Dale Grant on April 12, 2022 at 10:38 am
  
  Welcome back home, Sandra! 8lbs is incredible! I hope you know that :)

18 Minute Circuit Training Workout

71 Comments

Submit a Comment Cancel reply