This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This is an entirely mat based glute workout using a variety of equipment–a barbell or heavy dumbbell, a glute band and ankle weights. And as the title indicates, everything is done on the mat. This workout fried my glutes and I never broke a sweat. It could be because I paired it with Caroline’s CGXmas Day 8: Constantly Banded Glutes, so my glute were already feeling the burn from the very beginning of this workout, but this definitely finished them off!
This workout is done interval style. The interval and recovery times vary so they are noted in the breakdown below. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar at the bottom of the screen, counting down thee workout time as a percentage.
Glutes on the Mat is 22:32 minutes (this time does not include the optional 9 minute warm up or the 1:26 minute intro, also optional) with a 1:40 minute stretch. Equipment: one heavy dumbbell or a barbell with a barbell pad, a glute/booty band, ankle weights and a fitness mat. Caroline is using a 48kg/105.8 pound barbell and 2kg/4.4 pound ankle weights. I used an 80 pound dumbbell, 2 pound ankle weights and my heaviest glute band.
- Lying abduction for 60 seconds (lay on mat, glute band is around thighs just above knees, knees are bent with feet on mat close to glutes, open and close knees)
- (no rest) Upright abduction for 60 seconds (continue #1 but sitting upright with hands on mat behind you)
- (no rest) Bridge for 30 seconds (same position as #1 but raise and lower hips, keeping knees wide so there is constant tension on the band)
- 25 second rest
- Banded bridge for 60 seconds (repeat #3 except with barbell or DB on hips) (one 80# DB)
- 30 second rest
- Repeat #5 & 6
- Bridge for 60 seconds (same as #5 but remove booty band)
- 30 second rest
- Repeat #8 & 9
- Diagonal lift for 90 seconds (put on ankle weights, get on all 4s, extend one leg out straight but on a diagonal, lift and lower straight leg)
- (no rest) Repeat #11 on other leg
- (no rest) Straight lift for 90 seconds (repeat #11 but this time leg is extended straight behind you)
- (no rest) Repeat #13 on other leg
- (no rest) Top 1/2 range diagonal lift for 60 seconds (leg is at same angle as #11, raise leg to top of lift but only lower halfway)
- (no rest) Repeat #15 on other leg
Finisher: (2:45 minutes; no rest/recoveries between exercises)
- Banded bridge for 30 seconds (lay on mat, glute band is around thighs just above knees, knees are bent with feet on mat close to glutes, raise and lower hips, keeping knees wide so there is constant tension on the band)
- Keep hips raised isometrically at top of bridge and hold for 15 seconds
- Repeat #1
- Keep hips raised isometrically at top of bridge and pulse hips upward for 15 seconds
- Repeat #1-3
