CGX: Iron Pro Program Day 1: Let’s start with LEG DAY!

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

Though the Iron Pro Program is only on her CGX app, Caroline did upload this workout to YouTube. The workout times are slightly different than what is noted below because Caroline does a longer/different intro and there is no optional warm up. But everything else is the same.

Wow! I knew I would love this workout and the program as a whole but this workout blew me away! This is an excellent lower body strength workout and exactly the type of workout I am looking for. The shorter sets and longer recoveries really give you the opportunity to challenge yourself with heavier weights to get stronger. If you keep repeating this program you can make some serious strength gains. Caroline was using 55 pound dumbbells for lunges! I cannot even fathom! I am hoping that in the course of this program I can maybe get to 40 pound dumbbells but 30 pounds is a challenge for me right now. If you are really challenging yourself by lifting heavy, this workout can get a little metabolic since your heart rate will spike during the strength intervals then lower during the long recoveries.

The exercises are done interval style: 45 seconds of work followed by 60 seconds of recovery. There is an on screen timer 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.

Day 1 is 42:50 minutes (this time does not include the optional 7:23 minute warm up or 2:05 minute intro, also optional) with a 2:45 minute stretch. Equipment: dumbbells, chair/bench, heel wedges and a fitness mat. Caroline is also using one 10kg/22 pound dumbbell, a bench or chair (something for hip thrusts) and a glute/booty band for the warm up. For the actual workout Caroline is using 25kg/55 pound, 20kg/44 pound, 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. Static lunge (stationary lunges) (30# DBs)
2. Repeat #1 on other leg
3. Repeat #1 & 2 three more times (Caroline increases her weight)
4. Heel elevated squats (heels are on heel wedges, DBs at shoulders) (30# DBs)
5. Repeat #4 three more times
6. Staggered RDL (single leg deadlift, non-working leg rests on chair or bench) (one 40# DB first set, one 42.5# DB second set, one 45# DB last 2 sets)
7. Repeat #6 on other leg
8. Repeat #6 & 7 three more times (Caroline increases her weight, she also adds a heel wedge under the toes of her working leg for the final set)

Finisher:

1. Front foot elevated lunge for 45 seconds (static/stationary lunge, heel of front foot is elevated on heel wedge) (22.5# DBs)
2. (no rest) Continue #1 but no DBs/bodyweight for 30 seconds
3. 30 second rest
4. Repeat #1 & 2 on other leg