CGX: Iron Program Day 11: Leg Day!

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This workout was tougher than I expected it to be. I think it is the sequencing of some of the exercises that really kicked my butt. About halfway into the workout you do 3 sets of deadlifts followed by a superset of Bulgarian Lunges + single leg deadlifts. My low back and hips were still very fatigued from the deadlifts so I had to immediately drop to lighter dumbbells for both the Bulgarian lunges and the single leg deadlift. Another excellent lower body workout!

The exercises in this workout are done interval style: 60 seconds of work followed by 30 seconds of rest. This workout contains 2 supersets which means there is no rest between the exercises and that 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.

Leg Day is 35:19 minutes (this time does not include the optional 9 minute warm up or the 2:41 minute intro, also optional) with a 3:05 minute stretch. Equipment: dumbbells, a high step/box and a fitness mat. Caroline is using 17.5kg/38.5 pounds, 15kg/33 pound, and 12.5kg/27.5 pound dumbbells. The weights listed below are what I used.

1. High squats (hold DBs at shoulder level in front of chest) (30# DBs)
2. Repeat #1 two more times
3. Static lunge (stationary lunges) (25# DBs)
4. (no rest) Step up (body weight high step)
5. Repeat #3 & 4 on other leg
6. Repeat #3-5
7. RDLs (Romanian deadlifts) (45# DBs)
8. Repeat #7 two more times
9. Bulgarian lunges (stationary lunge, back leg is elevated on step, hold one DB in same side hand as front leg) (one 25# DB)
10. (no rest) Staggered RDL (single leg deadlift, back leg is in kickstand) (one 30# DB)
11. Repeat #9 & 10 on other leg
12. Repeat #9-11

Finisher: (2 minutes; no rest/recoveries)

1. Lateral lunge for 30 seconds (static/stationary side lunge, hold one DB in both hands at chest level) (one 30# DB)
2. Repeat #1 on other leg
3. Alternating stationary lateral lunges for 60 seconds (body weight, remain low the entire time)