CGX: Squats & RDLs

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

Another amazing workout! What a perfect workout to pair with anything! This morning I paired it with CGX Back Circuit for a a total body workout, since most back exercise hit many other muscle groups, too. This worked my lower body very well. And the finisher, though short, fried my legs!

All of the exercises in this workout are done interval style: 60 seconds of work followed by 30 seconds of rest. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Squats & RDLs is 22:18 minutes (this time does not include the optional 8:58 minute warm up) with a 2:25 minute stretch. Equipment: dumbbells, yoga block and a fitness mat. Caroline is using 30kg/66 pounds and 15kg/33 pounds dumbbells. The weights listed below are what I used.

  1. Sumo deadlift (legs are wide with toes turned out, hold one DB in both hands, hinge torso forward deadlift style and do sumo squats in this position) (one 62.5# DB)
  2. High squats (hold DBs at shoulders) (30# DBs)
  3. RDL (Romanian deadlifts) (42.5# DBs)
  4. x1 dumbbell elevated squat (heels are elevated on yoga block, hold one DB in both hands at chest under chin) (one 35# DB)
  5. Repeat #1-4 two more times

Finisher: (60 seconds, each exercise is done for 20 seconds with no rest/recoveries)

  1. 1/2 rep sumo deadlifts (lower to bottom of sumo deadlift but only raise halfway) (one 62.5# DB)
  2. Hold isometrically at bottom of sumo deadlift (no DB)
  3. Repeat #1

2 thoughts on “CGX: Squats & RDLs

  1. Hi! I’m doing the beast mode and signed up for the year. Where are you finding these workouts?



    1. On my app, at the bottom there is a little magnifying glass. This takes you to the search function. Go to the Workouts tab. There you can scroll through all the different things that are presented to you (Newest, Most Popular, Xplore) and you can also search as well as filter your search to find specific things. On the filter, you can really only get good results if you choose one filter. Meaning, choosing more filter topics doesn’t narrow your filter. Instead, if you choose 2 things to filter for it gives you everything with both or either. For example, if you choose 10-20 minutes AND Strength. You will get every single Strength workout regardless of the length, PLUS every single 10-20 minute workout–whether it is a strength workout or not.

      Unfortunately since there are no dates on the workouts we have no idea when they were added. I did a comprehensive search and thought I had saved (by liking them by tapping the heart ❤️) all of the workouts I was interested in doing then I came across one this weekend I had never seen and it was NOT under “Newest Workouts” either. So… who knows what else is hiding? I think she needs to come up with a better way for subscribers to know they have actually been able to explore everything.


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