This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This is a short little add on/finisher to give your lower body/glutes some additional work. Because the intervals are so long (and the recoveries so short) I expected it to be harder than it was. It did work my glutes and legs well, but I was able to work the entire interval without taking any personal breaks. Caroline does this routine on a bench rather than on the floor/mat. This gives your legs greater range of motion when doing each move. For such a short workout, Caroline gives a very nice stretch at the end.
The exercises in this workout are done interval style: 55 seconds of work followed by 5 seconds of rest. 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. Caroline uses a regular bench (as in, one you would have in your living room). I used a workout bench. Whatever you use, make sure it has padding since your knees and elbows will be resting on it.
Ankle Weight Workout is 13:22 minutes (this time does not include the optional 5:55 minute warm up) with a 2:15 minute stretch. Equipment: ankle weights, a padded bench and a fitness mat. Caroline is using 2kg/4.4 pound ankle weights. I used 3 pound ankle weights.
- Leg lift (place elbows and one knee on bench, extend other leg out straight behind you, raise and lower straight leg, tapping toe to floor at bottom)
- Repeat #1 on other leg
- Diagonal lift (same as #1, but leg is open more to the side)
- Repeat #3 on other leg
- Same position as #1, lift leg, when you lower it, angle it over across other bent leg, raise leg again then lower normally, tapping toe to floor)
- Repeat #5 on other leg
- Full range w/ 2 half reps (repeat #1 but at top of lift lower halfway 2x before lowering all the way)
- Repeat #7 on other leg
- Reverse hyperextension (lay on stomach on bench with hips at edge, legs are open in a V, raise and lower legs)
- Frog reverse hyperextension (same move as #9 but knees are bent and open with soles of feet together)
