CGXmas Day 15: Leg Day Complexes

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 tough and metabolic lower body workout. I did pair it with another tough lower body workout (CGXmas Day 8: Lower Body Circuits) that worked my lower body hard, so my legs were already pretty fatigued when I came to this workout. This workout definitely finished me off. According to my Apple watch, I spent a total of 8 minutes in my peak heart rate zone between the two workouts but most of the red on the graph was during this workout. By the time we got to the finisher my legs we done. Done! And after all that came before, the isometric holds in the finisher were killer.

This workout consists of complexes; each complex contains 2 exercises. What this means is you are doing 2 exercises with no rest between the exercises and you do not stop alternating those two exercises until the time is up. Each complex is done for 2 minutes then you get a 30 second rest before moving on to the next complex. The complex you are working through is listed in the lower left hand corner of the screen for your reference. It lists each exercise you are doing and the amount of reps you do for each exercise. This is especially useful if you cannot keep pace with Caroline then you can still keep track of your complex. There is a timer in the upper right hand corner of the screen, counting down your 2 minutes of work as well as your 30 seconds of rest. Caroline previews your next complex during the recovery. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Leg Day Complexes is 22:31 minutes (this time does not include the optional 8:58 minute warm up or the 2:22 minute intro, also optional) with a 2 minute stretch. Equipment: dumbbells, yoga block, heel wedges and a fitness mat. Caroline is using 15kg/33 pounds and 10kg/22 pound dumbbells. The weights listed below are what I used.

Complex 1:

1. Squat, 10 reps (hold DBs at shoulders) (30# DBs)
2. RDL, 10 reps (Romanian deadlift) (30# DBs)
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 30 second rest

Complex 2:

1. Static lunge, 10 reps (stationary lunges, front foot is on yoga block) (20# DBs)
2. Rear step lunge, 10 reps (step back reverse lunge, front foot is still on yoga block) (20# Dbs)
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 30 second rest
5. Repeat #1-4 on other leg

Complex 3:

1. Staggered RDL, 10 reps (single leg deadlift, back/non-working leg is in kickstand, front foot is elevated on wedge) (one 30# DB)
2. Forward tilt lunge, 10 reps (front foot is still on wedge, static/stationary lunge, hold one DB in same side hand as back leg, torso is hinged forward over front thigh) (one 30# DB)
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 30 second rest
5. Repeat #1-4 on other leg

Complex 4:

1. Lunge to squat, 8 reps (alternate one reverse lunge with one squat, hold one DB at shoulder of of working leg) (one 25# DB)
2. Repeat #1 on other leg
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 30 second rest

Finisher: (4:30 minutes; each exercise is done for 30 second with no rest/recovery between exercises)

1. Lunge to squat (no DBs, front foot is elevated on yoga block, alternate one reverse lunge w/ one squat)
2. Lunge hold (lower to bottom of lunge and hold isometrically, foot is still on yoga block)
3. Repeat #2
4. Repeat #1-3 on other leg
5. Squats
6. Lower to bottom of squat and hold isometrically
7. Repeat #5