This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This is a short but excellent lower body strength workout. It is pretty metabolic, too. The finisher at the end fried my legs–and Caroline’s, too! She had to take a few personal breaks!
The exercises in this workout are done interval style: 40 seconds of work followed by 20 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.
No Repeat Dumbbell Leg Workout is 18:43 minutes (this time does not include the optional 9 minute warm up) with a 1:40 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 15kg/33 pound dumbbells. The weights listed below are what I used.
- High squats (hold DBs in front of chest at shoulder level) (30# DBs)
- RDL (Romanian deadlift) (42.5# DBs)
- Static lunge (stationary lunges) (25# DBs)
- Repeat #3 on other side of body
- Alternating reverse lunges (20# DBs)
- Staggered squat (single leg squat holding one DB at shoulder of working leg, non-working leg is in kickstand) (one 35# DB)
- Repeat #6 on other leg
- Staggered RDL (single leg deadlift, non-working leg is in kickstand) (one 40# DB)
- Repeat #8 on other leg
- Rear step lunge (remain on one side entire interval) (one 27.5# DB)
- Repeat #11 on other leg
- Lunge to staggered RDL (alternate one reverse lunge w/ one deadlift, hold one DB in same side hand as leg that steps back) (one 30# DB)
- Repeat #12 on other side of body
- Goblet/high squat (hold one DB in both hands in front of chest) (one 50# DB)
Finisher: (2 minutes; each exercise is done for 30 seconds with no rest/recovery between exercises)
- 1/2 rep squats (no DBs, lower to bottom of squat but only raise halfway)
- Static lunge (no DBs, stationary lunges)
- Repeat #2 on other side of body
- Repeat #1
