This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. For such a short workout, this was a burner! Especially if you are using it as a finisher after another workout. I had just finished CGX: 40 Min Unilateral Glutes and Hamstrings, so my quads were actually pretty fresh when I came to this finisher. But that made no difference. My quads were burning during this short workout! I had to take several personal breaks to thaw my quads out. Caroline did too, so it wasn’t just me! And she had a surprisingly thorough (and kind of long for such a short workout) stretch at the end. But I guess that is because this was designed to be a “finisher”; the end of your workout. Excellent little lower body finisher!
The exercises in this workout are done interval style: 40 seconds of work followed by 5 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.
5 Min Quad Finisher is 8:31 minutes (this time does not include the optional 8:58 minute warm up) and a 2:30 minute stretch. Equipment: a yoga block or some other type object to elevate your heels and a fitness mat.
- Slow eccentric (stand with heels elevated on yoga block, lower slowly into a deep squat and raise out of it at normal pace)
- Hold (same position as #1, lower into a squat and hold isometrically entire interval)
- Full range (same position as #1 but full range squats done at a normal pace)
- Repeat #1-3
- 1/2 rep burn out (same position as #1, lower into squat but only raise halfway)