18 Minute Core Workout

by Ashley Dale Grant | Oct 21, 2019 | HIIT, Members, Under 20 Minutes, Weighted Workouts, Workouts | 45 comments

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18 Minute Core Workout
Print Workout Here

Let’s try working our core a different way this week! With weights!

What you will need:

One weight

Warm-Up:

Different movements like heel touches, squat holds, squats, jumping jacks etc..

Workout:

We’re going to be doing each exercise below consecutively, for 50 seconds on, 10 seconds off, for a total of 3 rounds!

Exercises:

Side to Side Figure 8 – Holding the weight in one hand in front of your chest, you’re going to lift your left leg while you ‘figure 8’ your arms over towards that side, and then repeat on the next side. Ensure your core is tight, you’re standing tall, and you’re not over-twisting and adding pressure onto your back.
Single Leg Deadlift, Right Leg – With or without a weight in your left hand, you’re going to balance on your right leg while you ‘airplane’ your body down into a one leg deadlift. Take your time and really focus on your form so your core stays flat!
Weighted ab extensions– Lying on your back with your knees tucked in towards your chest, you’re going to alternate taking one leg out to a 90-degree hover,
while you simultaneously take both arms above your head with the weight.
Modification: Instead of extending your leg out you can do toe taps instead. Ensure your back stays flat on the ground!
Single Leg Deadlift, Left Leg – Same as above but on opposite side.
Dog/Bird Twists – Best to watch this one ;)

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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45 Comments

Lisa Zapfe on October 21, 2019 at 5:12 pm

Felt great to do some core! Thank you!!
Reply
- Ashley Dale Grant on October 23, 2019 at 3:45 pm
  
  You’re most welcome!! Glad it felt good too!!
Jennifer Wiggans on October 21, 2019 at 6:36 pm

Enjoyed that
Reply
- Ashley Dale Grant on October 23, 2019 at 3:45 pm
  
  Amazing!! I’m glad to hear it!
Kate Stock on October 21, 2019 at 7:19 pm

Really loved this one! Got er done before a crazy evening of hockey rinks and homework
Reply
- Ashley Dale Grant on October 23, 2019 at 3:45 pm
  
  Good for you Kate!! You never cease to amaze me with your time management!
Celia Kearn on October 21, 2019 at 7:23 pm

Omg I freaking loved this workout. Anyone else find their balance was so much better with the weight for the one legged dead lifts?
Reply
- julieboak on October 22, 2019 at 11:29 am
  
  my balance was so much better as well!
- Ashley Dale Grant on October 23, 2019 at 3:46 pm
  
  I’m pumped you enjoyed it so much! And yes! Funny how that works!
April Patch on October 21, 2019 at 8:18 pm

Happy Monday! Promised myself and although a whole lot later than planned this evening, I still did it! Nice quick one to start back at it. Thanks beautiful!
1 of my next goal – 100 more RF workouts. I love goals and when I make them I am way more accountable!
Reply
- Ashley Dale Grant on October 23, 2019 at 3:46 pm
  
  I mean you are the goal Queen!! Welcome back sunshine!
ChasingSarenity on October 22, 2019 at 5:47 am

Loved this!!
Reply
- Ashley Dale Grant on October 23, 2019 at 3:47 pm
  
  Amazing!! Hope you’re feeling it too ?
Amanda Savoy on October 22, 2019 at 9:58 am

Not going to lie. I whined big time when I saw it was all core. But man! That was great! I feel awesome. Might do it again this week even! Ha ha! Thanks Ash!
Reply
- Ashley Dale Grant on October 23, 2019 at 3:47 pm
  
  That’s freaking awesome!! Make sure you save it to your bookmarks!
julieboak on October 22, 2019 at 11:30 am

This was a perfect workout for today. I really wasn’t up to doing a workout, but I knew I would feel 100% better if I did, so this slow paced, not (too) sweaty workout was perfect :)
Reply
- Ashley Dale Grant on October 23, 2019 at 3:48 pm
  
  Bam!! You’re really a no excuse girl. Just get it done. Way to go Momma!
Kristina Bergeron on October 22, 2019 at 7:16 pm

Badass!
Reply
- Ashley Dale Grant on October 23, 2019 at 3:48 pm
  
  Bam!! Way to kick butt after traveling!
Jenkins on October 22, 2019 at 7:37 pm

I use to hate doing core workouts, but now I love them because I have realized how important a strong core is! Since strengthening my core, my back pain from a previous injury has improved significantly! This was a great workout :) Thanks Ashley!
Reply
- Ashley Dale Grant on October 23, 2019 at 3:49 pm
  
  It really is important and YAY to no back pain! Thanks for the comment lady!
Lisa Hicks on October 22, 2019 at 8:04 pm

Felt so good!
Reply
- Ashley Dale Grant on October 23, 2019 at 3:49 pm
  
  Woohooo ??
Daniella on October 22, 2019 at 8:15 pm

Nice gentle workout I could do with my neck strain! Still worked up a sweat! Yeah!
Reply
- Ashley Dale Grant on October 23, 2019 at 3:49 pm
  
  Slow and stead Momma. Slow and steady!! Welcome back ❤️
AWhitcombe on October 22, 2019 at 8:20 pm

LOVE this one #bookmarked!
Reply
- Ashley Dale Grant on October 23, 2019 at 3:49 pm
  
  Woot woot!! Love that you’re using the feature!
Jo-Anne Harvey on January 4, 2020 at 12:13 pm

Been having some low back issues for first time ever. So this was exactly what I needed! Perfect!
Reply
- Ashley Dale Grant on January 4, 2020 at 6:09 pm
  
  Glad to hear it helped!! Do some cobra’s and stretch those hip flexors out ;)
julieboak on January 25, 2020 at 11:58 am

did this one again today, I love it for the days that I don’t feel like getting sweaty, but need to move. Thanks Ash!
Reply
Kim Gallant on February 13, 2020 at 9:48 am

Another good w/o Ash..:)
Reply
- Ashley Dale Grant on February 13, 2020 at 2:54 pm
  
  Way to go Kim!! So proud of you!!
Karyn Ngo on October 4, 2020 at 9:59 am

Great Sunday start! Actually sweaty from this one
Reply
LaurenSledziewski on October 5, 2020 at 6:36 am

Love the mix with the short targeted ones!
Reply
Michelle on October 5, 2020 at 9:39 am

Done like dinner!
Reply
l_ashbourne on October 5, 2020 at 2:32 pm

Perfect workout to sneak in before getting the kids from school and experiencing the evening rush!
Reply
lisakvapil on October 5, 2020 at 2:48 pm

done and done :)
Reply
Kendra Lawrence on October 5, 2020 at 5:04 pm

I think this is my favourite core workout ever!
Reply
Amanda Savoy on October 6, 2020 at 7:28 am

That was so great ash!!! Did it while my kids are breakfast!
Reply
Jennifer Wiggans on October 6, 2020 at 6:32 pm

Definitely one I’ll come back too!
Reply
brittanybadour on October 8, 2020 at 6:51 pm

Much needed core workout :)
Reply
Lisa Zapfe on October 8, 2020 at 8:03 pm

Felt good to work the core! Thanks
Reply
Ann on October 10, 2020 at 12:08 pm

Loved the deadlifts. Great an burner!
Reply
slambs5 on March 27, 2021 at 10:46 am

This is a perfect start to slowly get back into my workouts after 7 mths!! Thanks Ashley!
Reply
Rebeca Olivares on June 4, 2021 at 1:14 pm

needed a quick workout this was perfect!
Reply

18 Minute Core Workout

45 Comments

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