All in 18 is a fitness program created by trainer Idalis Velazquez. It comes w/ six 18 minute workouts and two 10 minute workouts on 7 disks. You also get a rotation calendar and 3 firewalker (circle) resistance bands at different levels (Isalis calls them “Mini-bands”). After you place your order you can immediately download the meal plan. You do not get a paper meal plan as the picture illustrates. The rotation calendar is for 6 weeks and has you doing one 18 minute workout a day for 6 days and day 7 is your rest day. Twice a week, on different days you have the option of adding one of the 10 minute workouts. Each workout is exactly the amount of time it is supposed to be. The 18 minute workouts are always 18 minutes long. The 10 minute workouts are always 10 minutes long. There is a bar along the bottom of the workouts counting down your time from beginning to end and a timer in the bottom right of the screen counting down each exercise as well as recovery periods, warm up and stretch.
I didn’t know what to expect from these workouts but I was intrigued. And after I did the first workout, I was immediately impressed by how much Idalis crammed into 18 minutes. You not only get great little workouts in a very short amount of time, but she also gives you warm ups and cool downs–and in exactly 18 minutes! Every workout has a modifier showing beginner modifications and an advanced exerciser–and these workouts can get pretty advanced! Idalis does the workouts at the intermediate level.
I love, love, love these workouts. These are incredible. I am so surprised and impressed. I should know better. You can do an intense workout in a short amount of time, but these workouts IMHO are amazing. So well put together. They each stand on their own and can be made even better when combined. What an amazing find! I will most definitely be utilizing these workouts in many ways. In fact, I have been contemplating for a long time what to pair with DeltFit Speed Shred and JNL Fusion when I finally do those programs and these are perfect! The length of these workouts are perfect as add-ons to 30-40 minute workouts, and well, the workouts themselves–perfect! They are also great as doubles workouts–pair two of them together for an awesome and intense doubles workout. Heck, the first time I did them, I did each by themselves (one I paired with one of the 10 minute workouts for a 28 minute workout) and they were intense by themselves. I still felt like I got a great workout in just 18 minutes. As you can tell, I am crazy about these workouts!
Before I get to the breakdown–what are these workouts? Primarily they are metabolic strength workouts, designed to build muscle while raising the heart rate and burning fat. Idalis packs a lot into a short amount of time. The structure is fast paced circuit workouts using very effective compound exercises. You use dumbbells for the majority of the workouts. The heavier the dumbbells you use, the more intense your workout. One thing I really liked about these workouts is that the advanced modifier appeared to be using some decent size dumbbells–not little 3 and 5 pounders. I hate it when workouts do not show people using adequately heavy dumbbells. The viewer needs to see what advanced really means. The beginner modifier is always using lighter dumbbells–which is appropriate! Idalis usually uses heavier dumbbells than the beginner modifier but lighter than the advanced modifier. So heavy up and these workouts will work you hard!
The Total Body Fat Torch 2 minute warm up and 1 minute stretch. This is actually an excellent little workout for only 18 minutes. Lift heavy enough weights and you will definitely get your heart rate up and get a decent total body workout. You need your medium band for the warm up and some dumbbells for the workout. I used 15 and 20 pound dumbbells. There is a modifier showing easier modifications for the workout and someone doing a more advanced version with heavy dumbbells. It set up in one circuit of 4 exercises that you repeat 3 times. You get a 40 second break between each circuit . You do each exercise for 40 seconds of work and 20 seconds of recovery between each exercise. The workout ends with a 1:30 minute finisher to completely burn you out.
- Burpee + Sumo Deadlift + Bicep Curl (I used 15# DBs)
- Goblet Squat + Rotation (I used one 20# DB)
- Plank Rows (she adds a push up between rows) (I used 20# DBs)
- Offset Reverse Lunges + Press (reverse lunge and do a one arm overhead press when standing; 20 seconds each side) (I used 15# DB)
Do this circuit 3x. You get a 45 second rest before the finisher.
Finisher (30 seconds each):
- Push Up + Shoulder Tap (alternate sides)
- Squat Jumps
- Full Burpee
Fierce Legs & Glutes 2 minute warm up and 1:30 minute stretch. This was a very tough little lower body workout! It of course has beginner, intermediate and advanced levels. I did the majority of the workout at the advanced level, but I did have to return to the intermediate level a few times because I was getting worn out! You need dumbbells, a fitness mat and your resistance bands. I used 15 and 12 pound dumbbells and I since I was doing the advanced versions of the exercises, I used two bands at once.
The warm up starts w/ medium resistance band on. If you want to take the workout up to a more advanced level, you use two resistance bands at once. Place the resistance band above the knees (and the other around ankles if you are doubling them) and do 30 seconds of hip raises. Lay on side w/ knees bent in front of you and do clams (opening and closing knees with feet together); 30 seconds each side. Stand and do 30 seconds of lateral squat walking. At this point, if you are using two bands, you really start to feel it. I put the heavy band just above my knees and my medium band around my ankles.
This workout consists of two circuits. Both circuits have 3 exercises. Both circuits are done twice and the workout ends with an intense finisher circuit that is only done once.
Circuit 1: For this whole circuit you will have one band above your knees; I also had a band around my ankles.
- Sumo Front Squat for 40 seconds (15# DBs)
- Kickstand Deadlift (single leg deadlift) for 50 seconds/25 seconds each leg (15# DBs)
- Squat Jacks for 30 seconds
- Repeat circuit
Circuit 2: no band for this circuit
- Reverse Lunge + Pulse, alternate legs for 40 seconds (for the advanced version you do lunge jumps w/ pulse) (I used 15# DBs when doing the intermediate version and 12# DBs when doing the advanced version)
- Plie Squat for 40 seconds, alternate raising heels (15# DBs)
- Lateral Lunge + Knee Drive, alternate sides for 40 seconds (side lunge, push up into knee raise, lower back to side lunge, then return to standing) (15# DBs)
- Repeat circuit
Finisher: each exercise is doing for 20 seconds
- Speed Squat (12# DBs)
- Alternating Reverse Lunges (12# DBs)
- Squat Jump
- Split Jumps (alternating plyo jump lunges)
Ultimate Core 1:30 minute warm up and 40 second stretch. The warm up consists of alternating bird dogs and elbow/knee plank hold. You need some dumbbells for this workout; I used one 12 pound dumbbell and one 5 pound dumbbell. The workout consists of two circuits. Each circuit contains 3 exercises and you repeat each circuit once. The workout ends with a finisher circuit that consists of 4 exercises you do for 30 seconds each. This workout was tough! The advanced exerciser was making some pain noises–I was making some pain noises! Excellent core workout tho. I continue to be impressed by this program!
- Hollow Body Hold + Crunch for 60 seconds (hold hollow body then it changes to crunching knees in while bringing straight arms/upper body up then returning to hollow body it ends w/ holding hollow body again)
- Single Arm Plank Row + Knee to Elbow for 60 seconds (in straight arm plank, do one renegade row then bringing same side knee to elbow; continue this combo 30 seconds on each side of the body) (I used one 12# DBs)
- Side Plank + Rotation for 60 seconds (in side plank, raise DB overhead then under body, 30 seconds each side) (I used one 5# DB)
- Repeat circuit
- V-Up for 40 seconds (straight legs and straight arms; raise hands to toes)
- Plank Pike + Knee In for 40 seconds (start in plank and raise up to pike while bringing one knee underneath you; the second time through the advanced modifier jumped straight legs from plank into pike)
- Super Girl + Row for 40 seconds (do superman and while arms and legs are raised, row arms back)
- Repeat circuit
Finisher Circuit (so each exercise for 30 seconds, with 10 seconds of rest between each exercise):
- Plank Jack + Knee Tuck
- Mountain Climber
- Single Arm Burpee
- Plank Hold
The 18 Minute Max Out. This one has no real warm up and a 1 minute stretch. It consists of 4 circuit of 5 exercises plus a one minute finisher. Some of the exercises in the very first circuit are lower intensity, so they serve as sort of warm up. When you repeat the circuit you do higher intensity versions of the same exercises. This was an awesome and intense little cardio blast! Just like everything else in this program–I adored it! For this workout, there is a low impact modifier and the advanced modifier, but the advanced modifier was usually doing the same level of exercise as Idalis demonstrated. Only equipment needed for this workout is a fitness mat. There is a 30 second recovery between each circuit.
Circuit 1: each exercise is done for 30 seconds w/ a 15 second recovery between each exercise
- Jumping jacks
- Walkouts + 4 mountain climbers (start standing at edge of mat, walk hands out to plank, do 4 mountain climbers, walk hands back to feet, stand and jump)
- Burpee + lateral high knees (do a burpee at one end of the mat, high knee run to other end and do a burpee at that end; keep high knee running to other end)
- Runner’s lunge w/ knee raise (hand touches the floor when lunging back; alternate legs)
- Skater hops (jump laterally length of mat)
Circuit 2: each exercise is done for 30 seconds w/ a 15 second recovery between each exercise
- 2 jacks + 1 star jump (air jack)
- Walkouts + 4 mountain climbers
- Burpee + lateral high knees
- Single leg runner lunge w/ a hop (alternate sides)
- Skater hops
Circuit 3: 10 second recovery between each exercise
- Quick feet + tuck jump for 25 seconds
- 2 plank jacks + 1 star jump for 25 seconds
- Lateral lunge + reverse lunge w/ a knee drive hop for 50 seconds (alternate sides)
- Burpee + 180 jumps for 25 seconds
- Squat jump for 25 seconds
Repeat Circuit 3 after 30 second recovery
Finisher: for one minute you will do whatever exercise Idalis tells you to do. Below I list the order they appear in, but you only do each exercise for 5-10 seconds with no breaks
- Mountain climbers
- Mountain climbers
- Quick feet + tuck jumps
- Mountain climbers
- Tuck jumps
Sweat & Sculpt Combos 2 minute warm up and 1 minute stretch. Another excellent and intense workout! This is an intense little metabolic strength workout. The workout consists of 2 circuits. Each circuit contains 3 exercises and you repeat each circuit once. It ends with a very tough 2 minute finisher. You need dumbbells and a fitness mat for this workout and you will use your resistance bands for the warm up. The heavier the dumbbells you use, the better and more intense workout you will get. I used 8-20 pound dumbbells. I noted below the weight I used for each exercise. The warm up consists of some skipping, walk outs to plank, step one foot close to same side hand then rotate torso/arm toward ceiling, next place band around feet and walk 3x to each side, warm up ends with squats.
Circuit 1: do each exercise for 40 seconds w/ a 15 second recovery
- Curtsy lunge + bicep curl + lateral lunge, 20 seconds each side (12# DBs)
- T rotation push up (push up, then rotate into side plank, raising arm overhead; you can also hold DBs and add 4 mountain climbers between each push up) (8# DBs)
- Deadlift + bent over row (20# DBs)
- Repeat circuit
Circuit 2: do each exercise for 40 seconds w/ a 15 second recovery
- Burpee + plank jack + stand and do curl to overhead press (15# DBs)
- Plank push up + dumbbell drag (start in elbow plank; got from low to high plank twice, end in high plank and grab DB (which should be on opposite side of mat) and drag over to other side of mat; keep alternating sides) (15# DB)
- Reverse lunge w/ twist while holding DB in both hands, 20 seconds each side (12# DB)
- Repeat circuit
Finisher: 2 minutes
- Woman maker (start in plank holding DBs; do a push up, row each arm, jump feet to hands, stand and do two squats w/ overhead presses); do this move for 1:30 seconds (15# DBs)
- Shoulder taps + plank jack for final 30 seconds
Upper Body Burn 2 minute warm up and 1 minute stretch. You need your bands, dumbbells and a mat for this workout. For only 18 minutes this is an excellent little upper body workout. I’m surprised to say that an hour later, my back is still burning from this workout! It is only 18 minutes so challenge yourself! Go as heavy as you can! Idalis did mention in this workout that the advanced modifier was using 10 pound dumbbells, which in my opinion, isn’t very heavy for some of these exercises. But it is all relative. It could be heavy for you. That is the point–with the proper weights this is a fantastic little upper body workout. Below I will note what weights I used for each exercise (as well as which band I used). The workout consists of two circuits. Each circuit has 4 exercises that you do for 30 seconds each. Each circuit is repeated once. You get 10 seconds between each exercise to set up for the next one–so it’s fast paced! The workout ends with an intense one minute finisher. Just like the other workouts, there is a beginner modifier and an advanced modifier. The warm up is made up of seal jacks, arm circles, walkouts into T rotations, and the last 50 seconds are eccentric push ups: start in plank and lower torso to slow count of 3 and drop to your knees to push back up.
- Chest flys (20# DBs)
- T Rotation push ups (push up then turn into side plank, raising one DB to ceiling) (10# DBs)
- Mini-band walking plank (wrap band around hands and get into straight arm plank; alternate walking hands out to side for 15 seconds, then alternate walking hands out in front of you for 15 seconds ) (I used heavy band)
- Mini-band tricep press for 30 seconds each side (wrap mini band around one hand and place that hand against opposite shoulder; grab other end of band with other hand and pull down, working triceps) (I used heavy band)
- Repeat circuit
- Mini-band lat pull down for 30 seconds each arm (grab the band with both hands and pull so there is tension on it, raise arms straight overhead; with arm, pull band to the side and behind you) (I used heavy band)
- Half-kneeling hammer curls (in a kneeling position do 5 slow hammer curls, then hold isometrically halfway for 5 seconds and end w/ 5 fast curls) (15# DBs)
- Bent over rows + bent over rear delt flys (12# DBs)
- Rotational shoulder press (rotate torso while pivoting feet and do a one arm press overhead; alternate arms) (12# DBs)
- Repeat circuit
Finisher: Plank push up combos for 60 seconds (high plank to elbow plank two times + one full push up)
10 Minute Metabolic Mayhem 1:30 minute warm up and 1 minute stretch. Yes! A 10 minute workout that has a warm up, a cool down AND is very intense! I have to add the disclaimer that I used this as a finisher after an intense cardio kickboxing workout, but it wore me out! Very intense! This workout is a perfect metabolic finisher to any workout and would work very nicely with Total Body Fat Torch for an intense 28 minute total body metabolic fat burner! This workout consists one circuit made up of 6 exercises that you repeat once. The intensity of this workout has a lot to do with the dumbbells you use. If you are using this after a strength workout, go heavy; if you are doing this on a cardio day, use lighter weights. Either way it is intense! You get no rest time between exercises and a 30 second recovery before you repeat the circuit again. Very fast paced! Like every other workout in this series, there is a beginner and an advanced modifier.
Do each exercise for 30 seconds:
- Renegade Rows (w/ a push up between each row) (I used 20# DBs)
- Thrusters (squat w/ overhead press) (I used 15# DBs)
- Front Loaded Reverse Lunges (alternating reverse lunges w/ back ends of DBs on shoulders) (I used 15# DBs)
- Deadlift + Bent Over Rows (for the rows, palms are facing forward) ( I used 20# DBs)
- Weighted Burpee (I used 15# DBs)
- Plank Hold (while in plank, alternate tapping knees to mat)
- 30 second recovery then repeat
10 Minute All In Abs No warm up, 30 second stretch. This is an intense little core workout that moves non-stop. I did it after Sweat & Sculpt Combos and for a 28 minute workout (total time of both done back-to-back) it was tough! I was breathing hard and drenched in sweat by the end! You do each exercise for the 30-40 seconds except the final exercise which you do for a minute. You get 10 seconds between each exercise.
- Elbow plank hold while alternating raising legs (40 seconds)
- Walk outs + shoulder taps (start standing, walk out to plank, tap shoulder w/ opposite hands, walk hands back to standing) (40 seconds)
- Plank push ups + knee to elbow (start in elbow plank; go from low to high plank twice then bring knee to elbow on outside of body) (40 seconds)
- Knee tucks for 30 seconds (in straight arm plank, jump feet into hands than back out)
- Sprinters sit up (full sit ups, raising alternating knees w/ runner arms) (30 seconds)
- Side plank and crunch for 30 seconds each side (in side elbow plank, bend top leg, touching top knee to top elbow)
- Russian twists to toe touches (two Russian twists then bring feet w/ knees/legs together up and tap finger tips to toes) (40 seconds)
- Reverse plank + alternating straight leg lifts (30 seconds)
- 3 way mountain climbers for 40 seconds (in straight arm plank, bring knee to same side elbow on outside of body, under body to same side elbow, under body to opposite elbow; alternate legs)
- Lateral plank walk + pop up squat for 60 seconds (plank walk the length of your mat then jump feet in so you are in squat (but don’t stand), jump feet back out and plank walk the other direction)