24 Minute Circuit Training Workout
Print Workout Here
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This one ended up being sweatier than I had anticipated. I think you’ll dig the breakdown of the circuits, and hope you get just a sweaty!
What you will need:
- Mini band and set of weights.
Warm-Up:
- Included in workout.
Workout:
- We’re going to be doing each of the exercises, consecutively, for 45 seconds on and 15 seconds of rest.
Circuit 1 with Mini Band:
- Traveling side steps – With the band around your calves or your feet (around the feet is more challenging) you’re going to keep your knees slightly bent, as you walk 4-6 steps to the right and left to work those glutes!
- Burpees – With the band around your claves or feet you’re going to complete a burpee with the jumps UNLESS you want to modify and take the band off so you can walk it in and out.
Modification: You could do squats instead!
***Complete these exercises for a total of 3 sets each.
Circuit 2 with Weights:
- Walking lunges– With the weights in both hands, you’re going to walk forward for a couple steps, and then walk it back and repeat again.
Modification: If you don’t have room to walk forward, you could do alternating lunges instead. - Squat with twisting shoulder press –This is an important one to watch for cues as your form is very important on this exercise. Be sure to choose appropriate weights, pivot you feet, keep the abs in tight, and even squeeze your butt so you don’t hurt your low back by arching.
***Complete these exercises for a total of 3 sets each.
Circuit 3 with Mini Bands:
- Table top feet ‘open & closes’ – This is an exercise I made up and don’t even know the name of. Basically you put the mini band around your feet, you come down to a table top position (can rest on hands on elbow) and you hold your feet off the floor while you open and close them to really work the glutes.
- Alternating heel taps – With the band still around your feet, you’re going to lay on your back with your knees bent so they’re above your hips and your feet are lifted. From here you’re going to alternate touching your heel on the ground. Be sure to push your hands into the wall if you can to get some extra resistance ;)
Circuit 4 with Weights:
- Clean & presses– With the weights in your hands, you’re going to complete a squat, to a hammer curl, to a shoulder press. Be sure to keep the abs tight, your back flat, and your butt squeezed when you take the weights above your head.
- Back rows with leg lifts – In a table top position, you’re going to hold the weights so you can alternate back rows, but nice and slow, so at the same time you can lift your opposite leg out to get some core involved.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
That was AMAZING! Got to use my new 12lb weights and I’m feeling so strong
Yay! That’s so badass when you go up on weight and feel good about it!
Ok so I really loved that one!! The format was great and I loved the stretches at the end!!! Woot Woot! Thank you again!
Yay! Make sure that you save it with the new bookmark feature if you’re into it!
Really good vibe for this one! Thanks :)
Love hearing that!!
Sweaty betties :)
This was a good one. It went by quickly and I didn’t really have to modify anything which I always love. Hated circuit 2, but that’s only because it was hard lol. Great workout for Mother’s Day!
My butt was still sore from Friday’s workout so that was killer! Lol. Love the circuit training style!
Yeah it’s a nice change for sure! I’m happy you’re feeling the workouts ? ?
Loved this workout! Even though it was “longer”, it felt nice and quick with the short sets. Thanks! :)
Yeah it is nice to do a “longer” once in a while!
Loved everything about the workout, The length, the style – it was all awesome! I especially dug that new table top open-closes exercise. Have a super awesome Monday!
Yeah it’s a sneaky one that open and close! Glad you liked it!
Loved it!! Nice and sweaty! Thanks again!
My pleasure Michelle!
Such a great end to a hectic day. I feel much more centered. Thanks!
I totally get the whole centered thing after a workout! Glad I could help!
That did feel good! Thank you!
Got a sweat on and enjoyed this one!
Lovely! Start using that bookmark feature for the ones you really dig!
Amazing I’m glad it did! Bam!
Holy Moly! I am dripping in sweat! Loved this workout!! Definitely had to grunt and yell my way through it lol.
Haha I love that “grunt and yell”. You speak my language lady!!
I strained my core last week, so this was my first workout since then and it felt great!! Thanks :)
I’m glad you’re back, but bummed out you strained your core. Definitely use the FB group at times like that so you can get some insight on how to help.
Really loved this style of workout! Everything about it was great!
Yay!! Make sure you save it in your bookmarks then lady!
Loved this one! I liked all the variety.
I did too! I’m glad you were into it ??
Fabulous!!! I was able to do this whole workout with only 1 modification because of my back. Can’t do the leg lift towards chest right now as it’s not good for my back. Thanks!
That’s amazing. Keep listening to your body and stretching. Soooo important and helpful as you recover. Happy to see you commenting.
That was a toughie, I’m sweating! Thanks Ash!
That’s what I was going for! Haha. You’re welcome Krysta.
super sweaty from the workout, thanks Ash!
The pleasure is mine Rebecca!
Total body! Love it!
I love that you love it!! Yahoo!!
Two things: 1) I REALLY loved this workout, especially the squat exercises and 2) I LOVE your top … where is it from?
I’m pumped you were so into it!! Love seeing you comment too! As for the top, it’s actually from Sirens lol. I got it two years ago so it may not be there now. They’re so popular though I bet you’d be able to find a similar one at Aritzia or Garage.
I liked that one. Deceptively hard!
I have to agree! Halfway through sometimes I’m thinking myself “damn I wasn’t expecting that to be so hard” LOL.
Ive been struggling the past few weeks, i mentally needed that! thanks ash!!
Mini band porn lol
Oh man I didn’t think I could workout today after bootcamp Tuesday. Could barely squat but I forced myself!!
I really enjoyed this one Ash!! I love anything to so with booty and legs and glad i got some shoulders and back in also!!
Thanks Ash, Happy Saturday ?
I was a little late doing this one, but it really was perfect. Loved the style, it was challenging and it made the time pass very quickly! Would love to see more of these and more boxing, and Pilates style workouts! Thanks Ash!!
First one of the day, plan on coming back to do another tonight. Long weekends were meant for catching up, right? :)
I’m glad to hear you were able to ‘fit’ some fitness in during your long weekend!!
Amazing work out, really enjoyed this one.
Great workout. I love burpees as much as I hate them! Starting off Monday right!
Way to start your week Shannon! You may see some more burpees in the upcoming week’s as well :)
Loved this one happy Monday!
Look at you go Catrina!! Looking forward to ‘seeing’ you tomorrow ;)
Felt great! Thanks!!
You’re most welcome Karyn! Thanks for joining me during the stretch this week too!
I love when you make my knees sweat. Lol Great workout today! Thanks Ashley!
I love when I see your comments!! You must have worked hard if you had knee sweat!!
Love the ‘open & closes’!
I’m glad, because you may be seeing them tomorrow too hehe
This is my first day back to the workouts in a long time. It looked like we weren’t really working out, but the bands really made me sweat. Thanks Ash :)
Cass, I’m so happy you’re back!! And you’ve done 2 already!! YOU ROCK.
Done! That was great. My butt will hurt tomorrow for sure! My pandemic ass needs a bit of shaping alright!
ALL. THE. SITTING. It’s doing the same to my butt, thank god for the booty & core!
That was great and surprised I’m also dripping in sweat. Loved Loved Loved the bicycles while pushing against the wall…..really noticed a difference! Thanks!
Right!? Also nice support for the low back while doing the bicycles that way. I’m glad!!
Loved the way that movement on my knees bringing feet in and out isolated my butt! I loved this workout??
Beauty! You’ve kicked butt this week, Queen!
BAM! DONE :)
Woot woot!! Hope it was an awesome start to your week Lisa!
I love these slow and steady type of workouts. They make me feel strong. I increased my weights to 15 lbs for the first time ever today!
Woooohoooo!!! Look at you go. So happy to hear that Kim #StrongandBadass
I liked today’s. The circuit training is fun!
I’m glad!! Thanks for starting your week with me Jen! Hope it was a good one!
These workouts are so essential to my physical and, almost more importantly, my mental health during this strange time. Thanks
I couldn’t agree more Sandra. It’s wild when I don’t do them for a couple days, how much more ‘blah’ I feel. Thanks for your continued support during all this, and also, your commitment to your personal fitness, health and mental wealth.
Thank you, the stretch at the end felt so good!
I’m glad!! You must have needed it!!
Really enjoy the circuit style!
Now time to shower!
NICE!!
Great way to start the day!!!
It sure is!! Nice work lady!
Just what I needed before my 2 virtual staff meetings. :)
I bet it gave you the energy you needed! Thanks for fitting me into what I’m sure is a very busy schedule for you!
Good one thanks!
Thanks for squeezing us into your busy week Jackie xo
Love the circuit, whole body, cardio and weights, and sweaty!
I’m glad you enjoyed it and it got you all sweaty!
Been working out with more music lately and really noticed it not being there today. Note to self to plan for tunes!
I agree!!! Music is such a game changer for me too. That’s why sometimes I have it blaring upstairs when I’m doing these for you!! LOL
Super sweaty!!
YESSSSS!! You’ve worked hard this week Momma, enjoy the weekend!
Holy sweatballs!!
Amazing!! Enjoy the shower.
First workout in ages, needed modifications but done and feel good! Thanks Ashley?
Well welcome back Momma!! I bet you feel badass!!
Soooo sweaty! Thanks lady!!! ?
Anytime!
Great one :) Happy Monday!
Happy Monday Lisa!!!
Great workout! Thanks Ash! I’m saving this one!
Yay! I’m glad Krysta!!
Really enjoyed this one, thanks Ash!
Enjoyed this! Thanks for the Monday sweat!
Love the variety! Thanks for another great boost to my day.
Really like this style! Thanks Ashley!
I could get use to these awesome lunch time workouts ;)
Super! Thank you!
it’s been 2 years since I did this one and WOWZA!! Dripping in sweat afterwards and feeling hella badass!! Thank you!!
I love that Laura! I love that you can see the last time you did it, and we can still get you nice and sweaty!
this was a goodie,
thanks so much feeling sweaty
You’re welcome Rebeca! Way to get two days in a row in!!