This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. I love it when Caroline creates these short workouts! I love her longer ones, too, but these are perfect to add on to the end of another workout. This morning I did an upper body cardio + strength workout that had some lower body work in it, too (but no serious strength work), so my lower body was already nicely warmed up for this and I was able to skip the warm up. Because this workout is so short, Caroline focuses in on two exercises–squats and bridges and you do different variations of them to work your backside and legs very well in a short amount of time.
This is a superset workout done interval style. You will do 2 exercises back to back with no rest/recovery between them. There is a timer in the upper right hand side of the screen, counting down your intervals and recoveries. During the recoveries Caroline previews the next superset. There is also a bar at the bottom of the screen that counts down the entire workout time as a percentage. There are plenty of visual cues as well as “dings” to keep you on track during a superset.
Squats and Bridge Supersets is 24:21 minutes (this time does not include the optional 5:55 minute warm up or the 2:03 minute intro, also optional) with a 2:20 minute stretch. Equipment: a barbell, dumbbells, heel wedges, a glute/booty band and a fitness mat. Caroline’s barbell is at 58kg/128 pounds and she also has 15kg/33 pound dumbbells. The weights listed below are what I used.
- High squats 60 seconds (DBs are held at shoulders) (30# DBs)
- (no rest) Heel elevated squats 60 seconds (heels are on wedges, hold one DB in both hands at chest) (one 30# DB)
- 45 second rest
- Banded bridge for 60 seconds (glute band is around thighs just above knees, lay on back on mat, knees bent and feet close to glutes, knees are open so there is constant tension on the band, barbell rests on hips, raise and lower hips) (barbell @ 86#)
- (no rest) Bridge no band for 60 seconds (same as #4 but quickly remove band)
- 45 second rest
- Repeat #1-6 two more times
- 1.5 rep high squats for 60 seconds (hold one DB in both hands at chest, lower to bottom of squat, raise halfway, lower to bottom of squat, raise all the way) (one 35# DB)
- (no rest) Bodyweight elevated squats for 60 seconds (still 1.5 reps, heels elevated on wedges)
45 second rest
Finisher:
- Banded bridge for 60 seconds (barbell @ 86#)
- Bodyweight banded bridge for 60 seconds
