CGX: Iron Program Day 6: Time for the Quads!

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. I definitely felt this in my quads! In fact, by #11 below, my quads were starting to really fatigue. You are doing primarily straight sets of 60/30 intervals like you do in the first week of the program but she mixes things up a little at the end by throwing in a giant set. Luckily you do not use dumbbells for the giant set. I did consider adding a dumbbell when you repeat the giant set but decided against it. Even though the quads are hit the hardest in this workout, your entire lower body also gets worked.

All of the exercises in this workout are done interval style; most are done for 60 seconds of work followed by 30 seconds of rest. If the interval or recovery varies from that, it is noted in the breakdown below. 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.

Time for the Quads is 37:15 minutes (this time does not include the optional 9 minute warm up or the 1:46 minute intro, also optional) with a 2:20 minute stretch. Equipment: dumbbells, heel wedges, yoga block, a high step/box 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 you at chest level) (35# DBs)
2. Repeat #1
3. Closer stance lunges (stationary/static lunge, feet are not as far apart as they are in a standard lunge) (one 30# DB)
4. Repeat #3 on other leg
5. Repeat #3 & 4
6. Bulgarian lunge (stationary lunge, back leg is elevated on step, hold one DB in same side hand as front leg) (one 30# DB)
7. Repeat #6 on other side of body
8. Repeat #6 & 7
9. Elevated squats (heels are elevated on wedges, hold one DB at chest) (one 40# DB)
10. Repeat #9
11. Rear step lunge (reverse step back lunge, front foot is elevated on yoga block, hold one DB in same side hand as front leg) (one 25# DB)
12. Repeat #11 on other leg
13. Repeat #11 & 12
14. Step up rear lunge giant set (no rests between exercises–>body weight high steps for 60 seconds followed by reverse step back lunges with front leg elevated on yoga block for 30 seconds (also body weight); immediately repeat both exercises on other leg)
15. Repeat #14

Finisher: (90 seconds; no rest/recovery between exercises)

1. Elevated squats for 30 seconds (heels are elevated on wedges, hold one DB at chest) (one 40# DB)
2. Repeat #1 but body weight for 60 seconds