This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This was a tough but enjoyable lower body workout. There is a lots of variety and and Caroline introduces a new (to me at least) way of doing single leg deadlifts. She is also using the post-exhaust technique for some of the exercises. That is, doing a heavier strength exercise then immediately hitting the same muscle group with a body weight exercise to completely fatigue it. For the single leg deadlifts, you rest the non-working leg on a bench or chair. For me, it felt like this variation improved my form so that I felt the exercise even more in my hamstrings than I usually do.
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 corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar along the bottom of the screen, counting down the workout time as a percentage.
The counter is messed up on #20 (and again #22 when repeated on other leg). It says 60 seconds but you actually only do the exercise for 30 seconds (thankfully! Its a post-exhaust exercise). For the stability ball roll outs Caroline gives the option of doing hamstring bridges with a barbell/dumbbell instead of using a stability ball.
Deadstops, Unilateral and Abs Lower Body is 48:11 minutes; (this time does not include the optional 5:55 minute warm up or the 2:16 minute intro, also optional) with a 2:50 minute stretch. Equipment: barbell and/or dumbbells, bench or chair, glute/booty band, yoga block, a stability ball and a fitness mat. Caroline’s barbell is at 58kg/128 pounds. She also uses 40kg/88 pound, 20kg/44 pound, 17.5kg/38.5 pound and 15kg/33 pound dumbbells. The weights listed below are what I used.
- Sumo deadlift for 60 seconds (stand with legs wide and toes turned out, hold one DB in both hands by bar, torso is hinged forward deadlift style–Caroline sets DB on floor at bottom of squat) (one 70# DB)
- 15 second rest
- Stability ball/hamstring lift for 75 seconds (lay on back on mat with both heels on ball, raise hips/glutes, slowly roll ball out then back in)
- 30 second rest
- Repeat #1-4 three more times
- Banded bridge for 60 seconds (lay on mat, knees bent and feet flat on mat close to glutes, booty band is around thighs just above knees, legs are open wide so there is constant tension on band, barbell or heavy DB rests on hips, raise and lower hips in bridge) (barbell @ 91#)
- 30 second rest
- Repeat #6 & 7 two more times
- Bridge (no band) for 60 seconds (repeat #6 w/out band) (barbell @ 91#)
- 30 second rest
- Repeat #9 & 10
- Deadstop lunge for 60 seconds (stationary lunges, front foot is elevated on yoga block, back knee rests briefly on mat at bottom of lunge) (20# DBs)
- 30 second rest
- Repeat #12 & 13 on other leg
- RDL (bench or staggered) for 60 seconds (single leg deadlift, hold one DB in same side hand as working leg, other knee rests on bench or chair seat) (one 35# DB)
- 30 second rest
- Repeat #15 & 16 on other leg
- Repeat #12-17 two more times
- Static lunge for 60 seconds (stationary lunges, front foot is elevated on yoga block) (25# DBs)
- (no rest) Bodyweight 1/2 reps for 30 seconds (stationary lunges w/ front foot elevated on yoga block, lower to bottom of lunge but only raise halfway)
- 15 second rest
- Repeat #19 & 21
Finisher: (4 minutes)
- 3 point crunch, 10 reps (lay on mat w/ knees bent and feet on mat, arms are extended along sides, crunch upper body and hold, tap fingers to knees then to heels then back to knees then lower head/shoulders)
- Pulses, 20 reps (lay on back w/ hands behind head, knees are bent w/ feet on mat, lift head/shoulders to top of crunch and pulse upward)
- Repeat #1 & 2 as many times as possible in 4 minutes
