This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Another brutal workout in the Unleash Series. Caroline kicked my butt this morning! She preps you for the nightmare to come by starting the workout with 3 sets of straight sets. Then the supersets begin. The supersets are made up of one long weighted interval followed immediately by a shorter (but not short) bodyweight interval consisting of isometric holds and plyometrics. By the end of this workout my legs were fried! They were seriously so fatigued. During the bodyweight/iso/plyo intervals I had to take several personal breaks–as did Caroline! I was definitely grateful for the longer rest/recovery periods. They were welcome and needed. This definitely was not a fun workout but there is no denying it did the job of working my lower body spectacularly.
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.
Leg Day is 46:12 minutes (this time does not include the optional 6 minute warm up or the 2:45 minute intro, also optional) with a 3 minute stretch. Equipment: dumbbells, heel wedges and a fitness mat. Caroline is using one 30kg/66 pound, 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.
- RDLs for 60 seconds (Romanian deadlifts, toes are elevated on wedges) (hex trap bar @ 105#)
- 30 second rest
- Rear step lunge for 60 seconds (reverse step back lunge) (22.5# DBs)
- 30 second rest
- Repeat #3 & 4 on other leg
- Repeat #1-5 two more times
- Static lunge for 75 seconds (stationary lunges) (25# DBs)
- (no rest) Hold to jump lunge every 5 seconds for 60 seconds (lower to bottom of stationary lunge and hold for 5 seconds then jump)
- 45 second rest
- Repeat #7-9 on other leg
- Repeat #7-10
- Sumo squat for 75 seconds (one 70# DB)
- (no rest) Hold to x5 jump/squat every 15 seconds for 60 seconds (hold squat isometrically for 15 seconds then jump squat 5x)
- 45 second rest
- Repeat #12-14 two more times
- Alternating reverse lunges for 75 seconds (20# DBs)
- (no rest) Hold then switch every 15 seconds for 60 seconds (lower to bottom of stationary lunge and hold isometrically for 15 seconds then jump to switch leg positions)
- 45 second rest
- Repeat #16-18 on other leg
Finisher: (90 seconds; no rest/recoveries between exercises)
- Time in hole squats for 60 seconds (heels are elevated on wedges, hold one DB w/ both hands at chest, lower to bottom of squat and hold briefly before rising) (one 30# DB)
- Repeat #1 w/out DB for 30 seconds
