CGX: P.E. Program Day 39: ‘Bodyweight likely the more challenging!’ (Lower Body)

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

Another tough lower body workout. This workout is made up of 3 supersets. Each superset is done 3 times before moving on to the next. Each superset is made up of one weighted exercise followed by a bodyweight exercise. And as the title promises, that bodyweight exercise will fry the muscle group you are working. I was grateful for the longer rests at the beginning of the workout. Unfortunately they do not continue through the rest of the workout–you just get your standard 30 second rest after the first superset. A longer stretch would have been appreciated after such a challenging workout but Caroline only gives us a short one.

This is a superset workout. You will do 2 exercises back to back before you get a recovery. The interval and recovery times vary and will be noted below. 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 superset. There is also a progress bar along the bottom of the screen that counts down the entire workout time as a percentage.

Lower Body is 46:47 minutes (this time does not include the optional 5:55 minute warm up or 2:54 minute intro, also optional) with a 1:55 minute stretch. Equipment: dumbbells, chair/bench, stability ball, and fitness mat. Caroline is using 30kg/66 pound, 20kg/44 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. Static lunge for 60 seconds (stationary lunge) (30# DBs)
2. (no rest) Closer to wider lunge for 45 seconds (no DBs, start in lunge, raise partially out of lunge while bringing back foot in 1-2 feet and lower back into lunge then raise partially while stepping foot back to start)
3. 45 second rest
4. Repeat #1-3 on other leg
5. Repeat #1-4 two more times
6. Sumo squat for 60 seconds (stand with legs wide and toes turned out, hold one heavy DB by bar with both hands) (one 70# DB)
7. (no rest) Squat jumps or 3/4 rep squats for 30 seconds
8. 30 second rest
9. Slow stability ball roll out for 60 seconds (lay on back on mat, heels on stability ball, raise hips and keep them elevated, roll ball toward glutes then roll slowly back out)
10. (no rest) Roll out at regular pace for 30 seconds
11. 30 second rest
12. Repeat #6-11 two more times
13. Bulgarian lunge for 60 seconds (static/stationary lunge w/ back foot elevated on bench or step, hold one DB in same side hand as front leg) (one 22.5# DB)
14. (no rest) Lunge to knee drive for 60 seconds (reverse/step back lunge into a knee raise)
15. 30 second rest
16. Repeat #13-15 on other leg
17. Repeat #13-16 two more times

Finisher:

1. Squat walk for 15 seconds (remaining in squat, walk forward then backward)
2. (no rest) Full range bodyweight squats for 15 seconds
3. Repeat #1 & 2
4. Repeat #1
5. Repeat #2 for 30 seconds