This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This lower body workout was intense! It’s a great workout on its own, specifically if you are trying to lift heavy. Which I am, but I have added some tools to help me lift heavier. Now that I have wrist straps I am slowly increasing the weights I lift. It definitely gets intense the heavier I lifted. I also added a weighted vest to some of the moves to increase the load in a different way. That worked really well for the squats and the box step ups.
The exercises are done interval style; most are done for 45 seconds of work followed by 60 seconds of recovery. If the interval or recovery time is different it is noted in the break down. If nothing is listed it is 45/60. 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. For the box step ups, Caroline shows an alternative exercise if you do not have a high step/box.
Day 11 is 45:32 minutes (this time does not include the optional 7:23 minute warm up or 2:24 minute intro, also optional) with a 3:15 minute stretch. Equipment: dumbbells, chair/bench, box or high step, wedge 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, 22.5kg/49.6 pound, 20kg/44 pound, and 15kg/33 pound dumbbells. The weights listed below are what I used.
- Staggered RDL (single leg deadlift, non-working leg rests on chair or bench) (one 40# DB 1st set, one 42.5# DB 2nd set, one 45# DB 3rd & 4th set)
- Repeat #1 on other leg
- Repeat #1 & 2 three more times (Caroline increases her weights each set)
- Static lunge (stationary lunge) (30# DBs 1st set, 32.5# DBs 2nd set, 35# DBs 3rd set)
- Repeat #4 on other leg
- Repeat #4 & 5 two more times (Caroline increases her weights)
- Heel elevated squats (heels are on heel wedges, DBs at shoulders) (15# vest + 30# DBs)
- Repeat #7 (15# vest + 35# DBs)
- Repeat #7 for 60 seconds holding one DB in both hands (15# vest + one 35# DB)
- 45 second rest
- Little to no momentum step up for 75 seconds (bodyweight, stand beside box/high step with one foot on box/step, raise slowly onto box/step) (15# vest)
- 30 second rest
- Repeat #11 & 12 on other leg
- Repeat #11-13
- Momentum step up for 60 seconds (same as #11, but push up onto box with momentum/power) (15# vest)
- 45 second rest
- Repeat #15 on other leg
30 second rest
Finisher:
- Paused in hole squat 30 seconds (hold one DB in both hands at chest, squat and hold briefly at bottom of squat) (one 35# DB)
- (no rest) Rep it out for 30 seconds (continue #1 w/out any pauses) (one 35# DB)
