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 nice little add on workout. I had just finished CGX: Lots of Lunges! So I was ready for no more lunges! Unfortunately there are lunges in this workout but at least not at the very beginning! Since the only equipment you are using for resistance is a booty/glute band, your intervals are long and your recoveries are short. This is a great way to get in some additional glute work.
The exercises in this workout are done interval style: 50 seconds of work followed by 10 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.
Bodyweight Glutes is 19:31 minutes (this time does not include the optional 8:58 minute warm up) with a 2:35 minute stretch. Equipment: a bench or chair, a booty band/resistance loop and a fitness mat.
- Hip thrust (band is around thighs above knees, lean back against chair/bench, knees are bent at 90 degrees and feet are on floor, raise and lower hips/glutes while also opening legs so there is constant tension on the band)
- 1/2 reps (same position as #1, lift hips to top of thrust but only lower halfway)
- Slightly more explosive tempo (repeat #1, but when lifting hips do it faster and with more power)
- Forward tilt lunge (remove booty band, static/stationary lunges with torso hinged forward over front leg)
- Repeat #4 on other side of body
- Bulgarian forward tilt lunge (same position as #4, except back leg is elevated on bench behind you)
- Repeat #6 on other side of body
- Rear step forward tilt lunge (reverse/step back lunges, torso is leaned forward over front leg)
- Repeat #8 on other side of body
- Single leg glute thrust (back is leaned again chair/bench behind you, one foot is on floor with knee bent at 90 degrees and other leg is raised, raise and lower hips/glutes)
- Repeat #10 on other leg
- 1/2 reps (repeat #10, but only lower hips/glutes halfway before raising)
- Repeat #12 on other leg
- Seated abduction (place booty band around thighs, just above knees, sit on floor/mat, knees are bent with feet on mat close to glutes, hands are on mat behind hips, open and close knees against band)
- Lateral band walk (band is still around thighs above knees, stand and side step several steps in one direction then repeat stepping in opposite direction)
Finisher: Banded squats for 50 seconds (band is still around thighs, legs are open wide enough that there is tension on the band as you squat)
Happy hump day!
I’ve been reading your CGX reviews and I’m planning to subscribe and explore them for myself … after I do my new Cathe STS2.0 which I am SUPER excited about! I’m going to start with the 8 week rotation and weave in a couple cardio and ab sessions throughout the week. Cathe says to keep add-on stuff to a minimum (esp cardio) to keep your muscles fresh. This is going to be new for me bec I usually pack every day with at least 60 min, usually a mix of strength/cardio. But I’m really going to concentrate on lifting as heavy as I can with excellent form and if that means giving up some cardio, so be it. ☺️
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I love the app. I will definitely be returning to it but next week I will cancel for a few months. I plan to start the STS 2.0 12 week rotation on Monday. I am pretty excited. I feel like I have been waiting forever for it. I have previewed the workouts and I like the look of them. I will admit that Phase 1 doesn’t excite me that much but Phase 2 & 3 look awesome. I read the guide yesterday and I saw her recommendations. I plan on doing short cardio and focusing more on recovery level workouts. Cathe’s recovery workouts are pretty short so I will also use other trainers recovery level workouts to round out my mornings. I’m looking forward to it! Once I finish the 12 weeks, I plan to resubscribe to CGX and probably do the 10 Week Beastmode program. But who knows what new content she will have added in the 12 weeks I will be away. So maybe she will have something even better I will want to do.
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