This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Wow! This was an intense kettlebell workout. Of course, it all depends on your kettlebell weights. I have kettlebells in increments all the way to 50 pounds. I normally use a 75 pound dumbbell for sumo squats so I thought 50 pounds would be easy but Caroline has you standing on yoga blocks and if you are following her, you are going slow and deep. I was definitely feeling it even with 50 pounds! Additionally, for the first exercise Caroline uses two kettlebells of the same weight. I am not sure how many home exercisers have two kettlebells of the same weight but I don’t. You can just substitute dumbbells or do I like I did and use one heavy kettlebell. Well, heavy for me! Since you repeat the circuit 3 times, I was able to find my perfect weight for each exercise by the 3rd time through. Second time through actually, except for the kettlebell swings. I am pretty sure the heaviest I’ve ever swung is 30 pounds so the second time through I decided to give 35 pounds a try and it kicked my a$$! I had to drop back to 30 pounds. This is an excellent and intense metabolic lower body workout. My legs were totally fatigued by the end.
The exercises are 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 corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar at the bottom of the screen, counting down the workout time as a percentage. During the intro Caroline discusses grip issues. She uses liquid chalk to assist her grip. I’ve never tried that–I just use lifting gloves.
Kettlebell Lower Body is 45:24 minutes (this time does not include the optional 5:55 minute warm up or the 3 minute intro, also optional) with a 1:40 minute stretch. Equipment: kettlebells, 2 yoga blocks and a fitness mat. Caroline is using one 20kg/44 pound, two 16kg/35 pound, and one 10kg/22 pound kettlebells. The weights listed below are what I used.
- Static lunges for 60 seconds (stationary lunges, front foot is elevated on one yoga block, hold a kettlebell in each hand) (one 30#KB first circuit, one 35# KB last 2 circuits)
- 30 second rest
- Repeat #1 & 2 on other leg
- Pass thru lunge for 60 seconds (static/stationary lunges, front leg is elevated on yoga block, hold one KB on one hand, lower to bottom of lunge and pass KB under thigh to other hand, raise out of lunge, continue passing KB back and forth each time you lunge) (one 20# KB first circuit, one 25# KB last 2 circuits)
- 30 second rest
- Repeat #4 & 5 on other leg
- Rear step lunge for 60 seconds (reverse/step back lunges, front leg is elevated on yoga block, hold one KB racked at shoulder of front leg) (one 20# KB)
- 30 second rest
- Repeat #7 & 8 on other leg
- Sumo squat for 60 seconds (each foot is elevated with a yoga block, legs are wide with toes turned out slightly, hold one KB by handle with both hands) (one 50# KB)
- 30 second rest
- Sumo deadlift squat for 60 seconds (same position as #10 but w/ torso hinged forward deadlift style) (one 50# KB)
- 30 second rest
- Kettlebell swing for 60 seconds (one 30# KB first and third circuit, one 35# KB second circuit)
- 30 second rest
- Repeat #1-15 two more times
Finisher: (1:45 minutes; no rest/recovery between exercises)
- 3/4 rep sumo deadlift squat for 30 seconds (each foot is elevated on a yoga block, legs are wide with toes turned out slightly, hold one KB by handle with both hands, torso is hinged forward deadlift style, lower to bottom of deadlift squat but only raise 3/4 of the way so there is constant tension on legs) (40# KB)
- Hold isometrically at bottom of sumo deadlift squat for 15 seconds (40# KB)
- Repeat #1
- Kettlebell swing for 30 seconds (no yoga blocks/stand on floor) (25# KB)
