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 and excellent lower body strength workout. The first part of the workout the intervals are shorter and the recoveries longer so you can focus on lifting heavy. The remainder of the workout is more endurance focused with longer intervals and shorter recoveries. For the deadlifts, you do 5 sets but the first set is a warm up set using lighter weight.
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 corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar at the bottom of the screen, counting down thee workout time as a percentage.
Day 6 is 42:57 minutes (this time does not include the optional 7:23 minute warm up or the 3 minute intro, also optional) with a 2:20 minute stretch. Equipment: dumbbells, barbell, chair/bench, yoga block and a 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 She is also using 30kg/66 pounds, 20kg/44 pounds, 15kg/33 pounds and 10kg/22 pound dumbbells. The weights listed below are what I used.
- Hip thrusts for 45 seconds (lean back against your bench or step with barbell on hips, knees are bent and heels are in line with knees, raise and lower hips slowly) (barbell @ 121#)
- 60 second rest
- Repeat #1 & 2 three more times
- RDL for 45 seconds (Romanian deadlift) (30# DBs)
- 60 second rest
- Repeat #4 & 5 four more times (Caroline increases the weight) (hex deadlift bar @ 100#)
- Foot elevated static lunge for 60 seconds (stationary lunges, front foot is elevated on yoga block) (22.5# DBs)
- 45 second rest
- Repeat #7 & 8 on other leg
- Repeat #7-9 two more times
- Rear step curtsy lunge for 60 seconds (step back cross-back lunge, front foot is on yoga block, hold one DB at same side shoulder as working leg) (one 25# DB)
- 45 second rest
- Repeat #11 & 12 on other leg
- Repeat #11-13 two more times
- Sumo deadlift squats for 45 seconds (legs wide, toes turned out, hold one DB by bar with both hands, torso is hinged forward deadlift style) (one 70# DB)
30 second rest
Finisher: (one 60# DB)
- 3/4 rep sumo deadlift squats for 15 seconds (lower to bottom of squat but only raise 3/4 of the way so there is constant tension in legs)
- 15 second rest
- Repeat #1 & 2 two more times
