CGXmas Day 23: Lower Body

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This was a tougher workout than I expected it to be. I knew the hip thrusts at the beginning would be a burner but since I was using two barbells like Caroline does and the one I used for all of the other exercises is lighter than what I would use if I were using dumbbells (except the Good Mornings), I didn’t expect this to be that tough. But because the weight is lighter, you are doing more reps so I did get burned out. Plus, having 40 pounds on my shoulders for nearly 4 minutes was tiring. And the finisher! That was the real burner. In short, Caroline packs a lot into a short amount of time and works your lower body nicely. I paired this with her Day 2 Chest & Back Supersets for a total body strength workout.

The exercises in this workout are done interval style. The intervals and recoveries vary and are 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.

Lower Body is 28 minutes (this time does not include the optional 9 minute warm up or the 1:35 minute intro, also optional) with a 1:45 minute stretch. Equipment: a barbell (or two), a bench/chair and a fitness mat. Caroline is using two barbells for everything; one at 48kg/105.8 pounds and one at 20kg/44 pounds. The weights listed below are what I used.

1. Hip thrust for 90 seconds (lean back against your bench or step, place barbell on hips, knees are bent and feet are in line with knees, raise and lower hips slowly) (88# barbell)
2. 30 second rest
3. Front squat for 60 seconds (hold barbell underhand at chest just below chin) (40# barbell)
4. 30 second rest
5. Good morning/RDL for 60 seconds (Caroline does a Good Morning w/ barbell behind neck) (40# barbell)
6. 30 second rest
7. Static lunge for 60 seconds (barbell is across shoulders) (40# barbell)
8. 15 second rest
9. Repeat #7 on other leg
10. 45 second rest
11. Repeat #1-10 two more times

Finisher: (1:30 minutes; no rest/recoveries between exercises)

1. Paused front squat for 30 seconds (hold briefly at the bottom of the squat) (40# barbell)
2. Front squat at regular tempo for 15 seconds (40# barbell)
3. Repeat #1 & 2