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 lower body strength workout. It has deadstop lunges! Yuck! But so effective. I love to hate them. I increased my bridge weight and definitely felt the difference. This workout also felt like it had 2 finishers. First the half rep lunges with a pause at the bottom (oh the burn!) then the long core complex. Excellent and effective workout!
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.
Deadstops & Deadlifts Lower Body is 49:31 minutes (this time does not include the optional 6 minute warm up or the 2:43 minute intro, also optional) with a 2:35 minute stretch. Equipment: dumbbells, a barbell, a chair or bench, yoga block and a fitness mat. Caroline’s barbell is at 58kg/127.8 pounds. She is also using 40kg/88 pound, 17.5kg/38.5 pound and 15kg/33 pound dumbbells. The weights listed below are what I used.
- Sumo squat for 60 seconds (legs are wide, toes turned out, hold one DB by bar with both hands) (one 70# DB)
- 45 second rest
- Repeat #1 & 2
- Bridge for 75 seconds (lay on back on mat, knees bent and feet close to glutes, barbell or heavy DB rests on hips, raise and lower hips) (barbell @106#)
- 30 second rest
- Repeat #4 & 5 three more times
- Repeat #1 & 2 two more times but this time deadlift sumo squats (same set up but hinge forward deadlift style as you squat)
- Deadstop lunge for 75 seconds (static/stationary lunge, front foot is elevated on yoga block, at bottom of lunge knee rests briefly on mat) (25# DBs)
- 30 second rest
- Repeat #8 & 9 on other leg
- Staggered RDL for 75 seconds (single leg deadlift, non-working leg rests on bench or chair, hold one DB in same side hand as working leg) (one 37.5# DB)
- 30 second rest
- Repeat #11 & 12 on other leg
- Repeat #8-13 two more times
- Static lunge for 75 seconds (same as #8 except back knee never touches mat) (25# DBs)
- 30 second rest
- Repeat #15 & 16 on other leg
- 1/2 rep bodyweight lunge w/ pause for 75 seconds (static/stationary lunge, front foot is elevated on yoga block, lower to bottom of lunge hold briefly then rise halfway)
- 30 second rest
- Repeat #18 & 19 on other leg
Finisher: (4 minutes)
- Small tuck, 20 reps (lay on back, legs raised w/ knees bent at 90 degrees, bring knees into chest while lifting hips into a reverse crunch)
- Upright tuck to hollow, 10 reps (sit on mat with torso leaned back, knees are bent w/ feet elevated off floor, extend legs and lower torso into hollow hold then raise back into starting position tapping hands to heels)
- Repeat #1 & 2 as many times as possible in 4 minutes
