This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Another tough workout! This Unleash Series is kicking my butt! I came to this workout already pretty sore from Day 1 Leg Day, so I am scared of how sore I will be tomorrow! Caroline introduced a new Bulgarian Lunge variation that kicked my butt. The toes of your front/working leg are elevated on a heel wedge. I had to take multiple breaks in the course of that exercise. Caroline, however, went deep into every single lunge and I don’t think she took a single break in the course the exercise–and the interval is 90 seconds! With only 15 second rests! She is a beast! In fact, at the beginning of the workout when you are doing straight sets, you get get longer rest periods, which is nice because your muscles really get to recover so you can come back to the exercise strong. But as the workout progresses, the intervals get longer (and some turn to complexes) and the recoveries get shorter. Very challenging lower body strength workout.
This workout is a mixture of intervals and complexes. The interval and recovery times vary so they are noted below in the breakdown. Each complex contains 2 exercises. What this means is you are doing 2 exercises with no rest between 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 between complexes. 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 interval or complex time as well as your recoveries. During the recovery Caroline previews the next exercise or complex. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.
Glutes & Hamstrings is 45:34 minutes (this time does not include the optional 9 minute warm up or the 2:47 minute intro, also optional) with a 3:10 minute stretch. Equipment: dumbbells, a barbell, a chair or bench, a booty band, heel wedge and a fitness mat. Optional is a towel to protect your hips or a barbell pad. Caroline’s barbell is at 78kg/172 pounds for hip thrusts and 48kg/105.8 pounds for bridges, and she is also using 40kg/88 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.
- Hip thrusts for 60 seconds (lean back against your bench or step, place barbell on hips, knees bent and feet on floor, raise and lower hips slowly) (barbell @ 88#)
- 45 second rest
- Repeat #1 & 2
- Sumo deadlift squats for 60 seconds (stand with legs wide and toes turned out, hold one heavy DB by bar with both hands, torso is hinged forward deadlift style) (one 75# DB)
- 45 second rest
- Repeat #4 & 5
- Repeat #1-6
Complex 1: (one 75# DB)
- Bridge, 15 reps (lay on mat, knees bent and feet flat on mat close to glutes, barbell or heavy DB on hips, raise and lower hips in bridge)
- Hamstring bridge, 15 reps (same as #1 but move feet out further with heels in mat)
- Repeat #1 & 2 as many times as possible within 2 minutes
- 30 second rest
Complex 2:
- Lateral walk x20 (glute band is around thighs just above knees, side step walk the length of your space and back)
- Forward and back x20 (glute band still around thighs, walk forward the length of your space then walk backwards)
- Repeat #1 & 2 as many times as possible within 2 minutes
- 30 second rest
Repeat Complex 1 & Complex 2 two more times
- Bulgarian lunge for 90 seconds (stationary lunge, back foot is elevated on chair or step behind you, front toes are elevated on wedge, hold one DB in same side hand as back leg) (one 25# DB)
- 15 second rest
- Repeat #1 & 2 on other leg
- Repeat #1-3
- Repeat #1-3 w/out a DB (bodyweight)
Finisher: Explosive banded hip thrusts for 90 seconds (place glute band around thighs above knees, lean back against your bench or step, knees are bent and open so there is tension on band, and feet are in line with knees, thrust hips upward with power and lower hips slowly)
