CGX: No Repeat Dumbbell Leg Workout

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.

  1. High squats (hold DBs in front of chest at shoulder level) (30# DBs)
  2. RDL (Romanian deadlift) (42.5# DBs)
  3. Static lunge (stationary lunges) (25# DBs)
  4. Repeat #3 on other side of body
  5. Alternating reverse lunges (20# DBs)
  6. Staggered squat (single leg squat holding one DB at shoulder of working leg, non-working leg is in kickstand) (one 35# DB)
  7. Repeat #6 on other leg
  8. Staggered RDL (single leg deadlift, non-working leg is in kickstand) (one 40# DB)
  9. Repeat #8 on other leg
  10. Rear step lunge (remain on one side entire interval) (one 27.5# DB)
  11. Repeat #11 on other leg
  12. 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)
  13. Repeat #12 on other side of body
  14. 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. 1/2 rep squats (no DBs, lower to bottom of squat but only raise halfway)
  2. Static lunge (no DBs, stationary lunges)
  3. Repeat #2 on other side of body
  4. Repeat #1

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