This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This was a great lower body strength workout. I was conservative on some of my weight choices due to the length of some of the intervals. I was surprised to find I could have lifted heavier on every single exercise in this workout. Since each exercise is repeated multiple times, why didn’t I increase my weights? Because I just didn’t feel like killing myself this morning. I got a great workout using the weights I used but for future reference, in case I return to this workout, I should try lifting heavier dumbbells. As mentioned already, some of the intervals are long, specifically the straight sets at the beginning. However, on the sumo deadlifts Caroline was apparently on a different timer than what was on the screen. The interval is 90 seconds followed by 30 seconds of recovery. However, she did the sumo deadlift for only 75 seconds and took a 45 second rest. I followed her lead because it takes me a bit of extra time to get such a heavy dumbbell on my hips for the glute bridge.
This workout is done interval style. The interval and recovery times vary so they are noted below in the breakdown. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar at the bottom of the screen, counting down the workout time as a percentage.
Glutes & Hamstrings is 44:19 minutes (this time does not include the optional 6 minute warm up or the 3:04 minute intro, also optional) with a 3 minute stretch. Equipment: dumbbells, glute/booty band, a barbell with a barbell pad (or a heavy dumbbell with a towel or pad to protect your hips), a heel wedge and a fitness mat. Caroline is using a 68kg/150 pound barbell. She also uses one 40kg/88 pound, one 17.5kg/38.5 pound and one 12kg/26 pound dumbbell. The weights listed below are what I used.
- Glute bridge for 90 seconds (lay on mat with knees bent and feet close to glutes, barbell or dumbbell rests on hips, lift and lower hips in bridge) (one 70# DB)
- 30 second rest
- Sumo deadlifts for 90 seconds (Caroline does this “deadstop” style–stand w/ legs wide and toes turned out, torso hinged forward deadlift style as you squat, at bottom of squat place DB on floor) (one 70# DB) (as mentioned above, Caroline actually does this exercise for 75 seconds and takes a 45 second rest)
- 30 second rest
- Repeat #1-4 two more times
- Staggered RDL for 60 seconds (single leg deadlift, front/working toes are elevated on heel wedge) (one 40# DB)
- (no rest) Bodyweight forward tilt rear lunge for 30 seconds (reverse step back lunge, toe is still elevated on heel wedge, torso is hinged forward over front thigh)
- 30 second rest
- Repeat #6-8 on other leg
- Repeat #6-9 two more times
- Forward tilt curtsy lunge for 60 seconds (cross-back/curtsy lunges, torso hinges forward over front/working leg, toe of working leg is elevated on heel wedge, hold one DB in same side hand as front/working leg) (one 30# DB)
- (no rest) Bodyweight static lunge for 30 seconds (stationary curtsy lunges, toe is still elevated on heel wedge)
- 30 second rest
- Repeat #11-13 on other leg
- Repeat #11-14 two more times
Finisher: (4 minutes; no rest/recovery between exercises)
- Banded lateral walk for 60 seconds (glute/booty band is around thighs just above knees, side step the length of your area then back)
- Banded squats/jumps for 30 seconds (squat jumps or squats)
- Repeat #1 for 90 seconds
- Repeat #2
- Repeat #1 for 30 seconds
