This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Another tough lower body strength workout! So many lunges! The first half of the workout is straight sets. The second half is one superset that changes slightly each time you repeat it. The first time you use 2 dumbbells, the second time you use one dumbbell and the third time it is body weight. That should make it easier and I guess it does in theory, but it doesn’t feel like it. By the time we get to the body weight versions my legs were so fatigued! Then the finisher really finishes you off. It is all body weight but still a burner. This is also a unilateral workout. The exercises (not counting the finisher) all focus on one side of the body.
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(s). There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.
Leg Day is 42:53 minutes (this time does not include the optional 6 minute warm up or the 2:47 minute intro, also optional) with a 3:10 minute stretch. Equipment: dumbbells, yoga block, heel wedges and a fitness mat. Caroline is using 17.5kg/38.5 pound, 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.
- Static lunge for 60 seconds (stationary lunge w/ front foot elevated on yoga block) (30# DBS)
- 30 second rest
- Repeat #1 & 2 on other leg
- Repeat #1-3 two more times
- Staggered RDL for 60 seconds (single leg deadlift, back/non-working leg is in kickstand) (one 40# DB)
- 30 second rest
- Repeat #5 & 6 on other leg
- Repeat #5-7 two more times but now toe is elevated on heel wedge
- Bulgarian lunge for 75 seconds (stationary/static lunge w/ back leg elevated on chair or step) (22.5# DBs)
- (no rest) Rear lunge for 75 seconds (reverse step back lunge, front foot is elevated on yoga block) (22.5# DBs)
- 30 second rest
- Repeat #9-11 on other leg
- Repeat #9 but with one DB in same side hand as working leg (one 25# DB)
- (no rest) Rear lunge (reverse step back lunge, front foot is elevated on yoga block, hold one DB in same side hand as working leg) (one 20# DB)
- 30 second rest
- Repeat #13-15 on other leg
- Bulgarian lunge for 75 seconds (body weight/no DBs)
- (no rest) Rear lunge for 75 seconds (reverse step back lunge, front foot is elevated on yoga block, body weight/no DBs)
- 30 second rest
- Repeat #17-19 on other leg
Finisher: (2:30 minutes; no rest/recovery between exercises)
- Heel elevated hold for 30 seconds (heels are elevated on heel wedges, lower to bottom of squat and hold isometrically)
- Pulse for 30 seconds (remain at bottom of squat and pulse, heels still on wedges)
- 1/2 reps for 30 seconds (lower to bottom of squat but only raise halfway, heels still on wedges)
- Full range squat for 30 seconds (heels still on wedges)
- Close stance squats or squat jumps for 30 seconds (legs are close together–no wedges)
