This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
I am probably going to say it over and over as I do this program (50 times to be exact!) but I loved this workout. It can be an intense lower body workout if you challenge yourself to lift heavy. And I was able to for most of the exercises due to the shorter intervals and longer recoveries. I have goals for this program and I plan to work toward them in each workout. Today I increased the weight I normally use for two exercises (sumo deadlifts and hip thrusts). At some point I plan to increase my Bulgarian lunge weight.That exercise always challenges me no matter what weight I use!
This workout is done interval style. The exercise and recovery times vary and 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. During the preview for stability ball roll outs, Caroline shows two alternative moves, one using sliding disks and one using no equipment.
Day 3 is 45:29 minutes (this time does not include the optional 7:23 minute warm up or 2:41 minute intro, also optional) with a 3 minute stretch. Equipment: dumbbells, barbell, chair/bench, stability ball, glute band, heel wedge, and fitness mat. You are also using a glute band, a step bench and a dumbbell for the warm up. Caroline is using one 10kg/22 pound dumbbell for the warm up. For the actual workout, Caroline is using a barbell at 78kg/172 pounds and 48kg/106 pounds. She is also using 40kg/88 pound and 15kg/33 pound dumbbells. The weights listed below are what I used.
- Sumo deadlifts for 45 seconds (stand with legs wide and toes turned out, hold one DB by bar with both hands, torso is hinged forward deadlift style, lower into a squat) (one 75# DB)
- 60 second rest
- Repeat #1 & 2 three more times (last recovery is 45 seconds)
- Banded bodyweight hip thrusts for 75 seconds (lean back against your bench or step, glute band around thighs just above knees, legs open so there is constant tension on band, knees bent with feet on floor and knees in line w/ ankles, raise and lower hips hips)
- 45 second rest
- Barbell hip thrust for 45 seconds (same position as #4 but no glute band and barbell rests on hips) (barbell @ 121#)
- 60 second rest
- Repeat #6 & 7 two more times
- 1.5 rep hip thrusts for 45 seconds (same set up as #6, raise hips to top of thrust, lower halfway, raise back to top of thrust, lower all the way) (Caroline lowers the weight on her barbell) (barbell @ 91#)
- 60 second rest
- Stability ball roll outs for 60 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)
- 45 second rest
- Repeat #11 & 12 three more times
- Forward tilt Bulgarian lunge for 20 seconds (bodyweight static/stationary lunges, back leg is elevated on step/bench, torso is hinged forward over front thigh, Caroline holds onto bench in front of her to go deeper into lunge) (one 25# DB)
- (no rest) Repeat #14 on other leg
- 60 second rest
- Repeat #14 for 45 seconds but now you are holding one DB in same side hand as back leg
- 60 second rest
- Repeat #17 & 18 on other leg
- Repeat #17-19 two more times but add a heel wedge under toes of working leg
- 1.5 rep forward tilt Bulgarian lunge for 60 seconds (same position as #14, bodyweight, toes of front foot are elevated on heel wedge, lower to bottom of lunge, raise halfway, lower to bottom of lunge, raise all the way)
- 45 second rest
- Repeat #21 & 22 on other leg
Finisher:
- Pause at top and bottom banded hip thrusts for 45 seconds (bodyweight, lean back against your bench or step, glute band around thighs just above knees, legs open so there is constant tension on band, knees bent with feet on floor and knees in line w/ ankles, raise and lower hips hips, pausing briefly at both bottom and top of thrust)
- (no rest) Banded hip thrust with barbell on hips for 45 seconds (barbell @ 96#)
- (no rest) Rep it out for 45 seconds (bodyweight banded hip thrusts done to a brisk tempo)
