This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
Though the title says “All Lunges” that isn’t true. There are also single leg deadlifts. But I am definitely okay with that since earlier this week I did her CGX: Lots of Lunges and that workout was all lunges! Maybe she got the titles of the workouts mixed up? This was an intense lower body workout made up of different lunge variations. There is a staple exercise in this workout to break things up and that is the single leg deadlifts. You will repeat the staple a total of 4 times in the course of the workout. It is really is a nice break from all of the lunges, plus it helps give you a more well rounded lower body strength workout.
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.
25 Min All Lunges is 30:06 minutes (this time does not include the optional 8:58 minute warm up) with a 3:50 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 17.5kg/38.5 pound dumbbells. The weights listed below are what I used.
- Weighted lunge (stationary/static lunge holding DBs) (27.5# DBs)
- Repeat #1 on other side of body
- Rear lunge (reverse/step back lunges) (22.5# DBs)
- Repeat #3 on other leg
- Staple: Staggered RDL (single leg deadlift, back/non-working leg is in kickstand) (one 40# DB)
- Repeat #5 on other leg
- Forward tilt lunge (stationary/static lunge, hold one DB in same side hand as back leg, torso is leaned forward over front leg) (one 27.5# DB)
- Repeat #7 on other side of body
- Forward tilt rear lunge (reverse/step back lunge, hold one DB in same side hand as leg that is stepping back, torso is leaned forward over front leg) (one 25# DB)
- Repeat #9 on other leg
- Repeat #5 & 6 (staple)
- Bodyweight lunge (static/stationary lunges)
- Repeat #12 on other side of body
- Rear step lunge (reverse step back lunges, no DBs)
- Repeat #14 on other side of body
- Repeat #5 & 6 (staple)
- Repeat #7-10 but bodyweight/no DBs and to a faster tempo
- Repeat # 5 & 6 (staple)
Finisher: (80 seconds; no rest/recoveries)
- Alternating rear step lunges for 40 seconds (reverse/step back lunges) (22.5# DBs)
- Repeat #1 w/out DBs
