This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This workout was a nice change of pace after Day 41‘s long interval/high rep workout. In the first half of this workout you get 60 second intervals followed by 45 second rests. Those longer rests enable you to lift heavier, which I did appreciate. As the workout advances though the intervals get longer. And deadstop lunges return! Ugh. I was working hard and my lower body is feeling it!
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 progress bar along the bottom of the screen that counts down the entire workout time as a percentage. During the intro Caroline gives some good form information on the ab finisher.
Squat, Bridge, RDL & Lunge Lower Body is 45:43 minutes (this time does not include the optional 6 minute warm up or the 3:04 minute intro, also optional) with a 2:20 minute stretch. Equipment: dumbbells, barbell, booty/glute band, chair/bench, yoga block and a fitness mat. Caroline’s barbell is at 58kg/128 pounds. She is also using 40kg/88 pound, 20kg/44 pound and 15kg/33 pound dumbbells. The weights listed below are what I used.
- Regular squats for 60 seconds (done sumo fashion but with toes facing forward, hold one heavy DB by bar with both hands) (one 75# DB)
- 45 second rest
- Repeat #1 & 2
- Paused banded bridge for 60 seconds (lay on mat, band is around thighs just above knees, knees are bent and open so there is constant tension on band, feet are on mat close to glutes, raise hips/glutes and hold briefly before lowering) (barbell @ 95#)
- 45 second rest
- Repeat #4 & 5
- Repeat #1-6
- RDL for 60 seconds (Romanian deadlift) (hex deadlift bar @ 100#)
- 45 second rest
- Repeat #8 & 9
- Power up bridge for 60 seconds (same position as #4 w/out glute band, lift hips/glutes with power and hold briefly before slowly lowering) (barbell @ 95#)
- 45 second rest
- Repeat #11 & 12
- Repeat #8-10
- Deadstop lunge for 75 seconds (stationary/static lunge, front foot is elevated on yoga block, at bottom of lunge knee rests on mat) (25# DBs)
- 30 second rest
- Repeat #15 & 16 on other leg
- Repeat #15-17
- Regular lunge for 75 seconds (stationary/static lunge w/ front foot elevated on yoga block) (25# DBs)
- 30 second rest
- Repeat #19 & 20 on other leg
- Bodyweight half rep lunge for 75 seconds (static/stationary lunge w/ front foot elevated on yoga block, lower to bottom of lunge but only raise halfway)
- 30 second rest
- Repeat #22 & 23 on other leg
Finisher: (4 minutes)
- Small tuck, 20 reps (lay on back on mat, knees bent at 90 degrees, bring knees into chest and lift hips in a reverse crunch, keeping knees bent)
- Crunch, 20 reps (still on back on mat, knees bent and feet on mat, crunch upper body reaching hands to knees)
- Repeat #1 & 2 as many times as possible in 4 minutes)
