This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This is another intense metabolic lower body workout. Plyometrics are back! And this time she throws them into the middle of a triset. I was definitely working hard. I was much stronger at the beginning of the triset than at the end–those jumps burn the legs out! She does show alternatives if you do not want to jump.
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 40:40 minutes (this time does not include the optional 6 minute warm up or the 2:30 minute intro, also optional) with a 2:10 minute stretch. Equipment: dumbbells, box/high step, heel wedges and a fitness mat. Caroline is using 30kg/66 pound, 20kg/44 pound 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.
- Heel elevated squat for 60 seconds (heels are on wedges, DBs held at shoulders) (35# DBs)
- 30 second rest
- Static lunge for 60 seconds (stationary lunges) (30# DBs)
- 30 second rest
- Repeat #3 & 4 on other leg
- Repeat #1-5 two more times
- Sumo deadlift squat for 30 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)
- (no rest) Body weight sumo squats/jumps for 30 seconds
- Repeat #7
- 30 second rest
- Repeat #7-10 two more times
- Rear step lunge for 60 seconds (reverse step back lunge) (22.5# DBs)
- (no rest) Forward step-up for 30 seconds (body weight, stand behind box/high step, one foot remains on high step/box entire interval, raise up onto step then lower non-working foot back to floor)
- 30 second rest
- Repeat #12-14 on other leg
- Repeat #12-15 two more times
- Side step up for 30 seconds (stand beside box/high step w/ one foot on step (remains on step entire interval), push up to standing on one leg on step then lower, tapping other foot to floor)
- (no rest) Static lunge/jump for 30 seconds (stationary body weight lunges or jumps while in lunge)
- (no rest) Repeat #17
- 30 second rest
- Repeat #17-20
Finisher: (2 minutes; each exercise is done for 30 seconds w/ no rest/recovery between exercises)
- x1 Dumbbell 3/4 rep squat (hold one DB in both hands in front of chest, lower to bottom of squat but only raise 3/4 of the way) (one 35# DB)
- Body weight full range squat
- Slow reps (repeat #2 but at a slow pace)
- Repeat #2 but faster
