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 workout. The intervals are long so it is more endurance focused. The entire first half of the workout is curtsy lunges and Bulgarian lunges–actually a bit more than half! This workout got metabolic, too. I burned over 400 calories!
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 side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a bar along the bottom of the screen that counts down the entire workout time as a percentage.
For the hip thrusts there appears to be an editing mistake. The first time you do it for 75 seconds with only 30 second recoveries. The 2nd and 3rd time the screen says you are doing it for 90 seconds with again, only 30 seconds of recovery, but Caroline does not even start getting into position until the timer hits the 75 second mark. So I think you are supposed to get a 45 second recovery and only do the hip thrusts for 75 seconds. The first time I followed the timer and did it for 90 seconds, but I observed what Caroline was doing and for the final set I followed Caroline’s lead.
75% Unilateral Lower Body is 47:30 minutes (this time does not include the optional 6 minute warm up or the 2:46 minute intro, also optional) with a 2:35 minute stretch. Equipment: dumbbells, barbell, yoga block, chair/bench, stability ball and a fitness mat. Caroline’s barbell is at 58kg/128 pounds. She is also using 10kg/22 pound dumbbells. The weights listed below are what I used.
- Curtsy lunge for 90 seconds (step back/cross back lunge, front foot is elevated on yoga block, DBs held at shoulders) (22.5# DBs)
- 30 second rest
- Repeat #1 & 2 on other leg
- Bulgarian lunge for 90 seconds (stationary lunge with back leg elevated on chair or step, DB held in same side hand as back leg) (one 22.5# DB)
- 30 second rest
- Repeat #4 & 5 on other leg
- Repeat #1-6 two more times
- Hip thrusts for 75 seconds (lean back against your bench or step, place barbell on hips, knees bent, feet on floor, raise and lower hips slowly) (barbell @ 90#)
- 30 second rest
- Stability ball roll outs for 90 seconds (lay on back on mat, place calves/heels on stability ball, raise hips and keep them raised as you roll ball in towards glutes then back out)
- 30 second rest
- Repeat #8 for 90 seconds
- 30 second rest
- Repeat #10 & 11
- Repeat #12-14
- 45 second rest
- 1/2 rep Bulgarian lunge (rise on beep) for 90 seconds (body weight stationary lunge, back leg is elevated on step/bench, lower to bottom of lunge but only raise halfway, when you hear a beep, raise all the way)
- 30 second rest
- Repeat #17 & 18 on other leg
Finisher:
- Static curtsy lunge, 15 reps (stationary cross-back lunge, front foot is elevated on yoga block)
- Repeat #1 on other leg
- Repeat #1 & 2 as many times as possible in 4 minutes
