CGX: Unleash Series Day 1: It’s 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 was a tough workout for me. Probably because, as mentioned in yesterday’s workout review, I have been on vacation for nearly 3 weeks. I only did a few short band workouts over a nearly 3 week period. In short, I was struggling. It wasn’t just me! At times Caroline was, too. It is an excellent workout that worked my entire lower body nicely.

Just like Day 2, this is a superset workout. For the first part of the workout you are doing straight sets and alternating opposing muscle groups. Once you finish that you move into the actual supersets. You will do two exercises back-to-back with no rest between them before you get a 30 second recovery. This workout is done interval style. The interval and recovery times vary so they are noted below in the breakdown. 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.

It’s Leg Day! is 42:17 minutes (this time does not include the optional 9 minute warm up or the 3:14 minute intro, also optional) with a 3:30 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 17.5kg/38.5 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. Static lunge for 60 seconds (stationary lunge) (30# DBs)
2. 30 second rest
3. Repeat #1 & 2 on other leg
4. RDL for 60 seconds (Romanian deadlift) (hex trap bar @ 105#)
5. 30 second rest
6. Repeat #1-5 two more times
7. Rear step lunge for 60 seconds (reverse step back lunges) (22.5# DBs)
8. (no rest) Curtsy lunge for 60 seconds (cross back lunges) (22.5# DBs)
9. 30 second rest
10. Repeat #7-9 on other leg
11. High squats for 60 seconds (hold DBs at shoulders) (30# DBs)
12. (no rest) Body weight elevated squats for 60 seconds (heels are elevated on wedges)
13. 30 second rest
14. Body weight wide to narrow lunge for 60 seconds (start in a lunge position, as you raise out of lunge, bring back foot in about 12 inches and lower into a narrow lunge, as you raise out of that lunge, step foot back 12 inches into a regular lunge)
15. Static lunge for 60 seconds (stationary lunges)
16. 30 second rest
17. Repeat #14-16 on other leg
18. Repeat #7
19. Repeat #8 for 30 seconds
20. 30 second rest
21. Repeat #18-20 on other let
22. Repeat #11
23. Repeat #12 for 30 seconds
24. 30 second rest
25. Repeat #14
26. Repeat #15 for 30 seconds
27. 30 second rest
28. Repeat #25-27 on other leg

Finisher: (1:30 minutes; each exercise is done for 30 second w/ no rest/recoveries)

1. Elevated squats (heels are on wedges, DBs are held at shoulders) (25# DBs)
2. Squats or squat jumps (body weight)
3. Repeat #1 w/ no DBs/body weight