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 lower body workout but I did make it easier on myself. I previewed this workout yesterday and it looked brutal with all of the Bulgarian lunges. This morning was one of those mornings where I just didn’t feel like killing myself so I used lighter dumbbells than I normally would. I still got an excellent workout that worked my legs well, but it didn’t kill me. Hey, we all have those days! By the finisher my legs still burned out during the lunge jumps!
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 41:13 minutes (this time does not include the optional 5:55 minute warm up or the 2:49 minute intro, also optional) with a 2:15 minute stretch. Equipment: dumbbells, yoga block, heel wedges, step box 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.
- Bulgarian lunge for 60 seconds (static/stationary lunges with back leg elevated on step box behind you) (one 25# DB–Caroline is using 2 DBs)
- 30 second rest
- Repeat #1 & 2 on other leg
- Repeat #1-3
- Staggered RDL for 75 seconds (single leg deadlift with front/working leg’s toe elevated on wedge, back/non-working leg is in kickstand) (one 35# DB)
- 15 second rest
- Repeat #5 & 6 on other leg
- Repeat #5 for 60 seconds
- 30 second rest
- Repeat #8 on other leg
- 30 second rest
- Repeat #1-11
- Static curtsy lunge for 60 seconds (stationary cross-back/curtsy lunge, front foot is elevated on yoga block) (20# DBs)
- (no rest) Step up for 60 seconds (place one foot on high step, step up onto step then lower back to start, working leg/foot remains on box the entire time)
- (no rest) Body weight curtsy lunge for 30 seconds (front foot is elevated on yoga block, step back cross-back/curtsy lunges)
- 30 second rest
- Repeat #13-15 on other leg but this time rather than doing a static curtsy lunge for the first exercise you will do a rear curtsy lunge (see #19 for description of this exercise)
- 40 second rest
- Rear curtsy lunge for 50 seconds (reverse step back cross-back/curtsy lunge, front foot is elevated on yoga block) (20# DBs)
- Repeat #14 for 55 seconds
- 30 second rest
- Repeat #19 & 20 on other leg but this time rather than doing the rear curtsy lunge for the first exercise you will do a static curtsy lunge (see #13 for the description of this exercise)
20 second rest
Finisher: (2:40 minutes)
- Bulgarian lunge for 60 seconds (body weight, lower slowly then rise out of lunge quickly with power)
- Static lunge/jump lunge for 10 seconds (stationary lunge w/ both feet on floor, lower deeper into lunge and hop up)
- 20 second rest
- Repeat #1 & 2 on other leg
