This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
Another tough lower body strength workout. My my entire lower body was fried by the end. This workout was kicking Caroline’s butt, too. She was having a rough time with that last set of seated abductions!
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 13 is 43:58 minutes (this time does not include the optional 7:23 minute warm up or 3:06 minute intro, also optional) with a 2:20 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute band, heel wedge, stability ball 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, 58kg/128 pounds and 48kg/106 pounds. She is also using 30kg/66 pound 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 (Caroline removes plates from her barbell for the last set)
- Sumo deadlift squat for 45 seconds (stand with legs wide and toes slightly turned out, hold one heavy DB by bar with both hands, hinge forward deadlift style as you squat) (one 70# DB)
- 60 second rest
- Repeat #4 & 5 three more times
- Stability ball roll outs for 75 seconds (lay on back on mat, heels on stability ball, raise hips and keep them elevated, roll ball toward glutes then back out)
- 30 second rest
- Repeat #7
- 15 second rest
- Partial reps for 15 seconds (same as #7 but only roll ball out partway)
- Repeat #10 & 11 two more times
- 45 second rest
- Forward tilt Bulgarian lunge for 60 seconds (stationary lunge, back leg is elevated on step/bench behind you, toes of front foot are elevated on heel wedge, hold one DB in same side hand as back leg, torso hinges forward over front leg, Caroline is holding onto a chair back in front of her to go deeper into lunge) (one 22.5# DB)
- 45 second rest
- Repeat #14 & 15 on other leg
- Repeat #14-16 two more times with heel wedge under toes
- Repeat #17 w/out DB
- Seated abduction for 60 seconds (sit on bench or chair, glute band is around thighs, open legs against band)
- (no rest) Banded hip thrust for 45 seconds (same as #1 but with glute band around thighs, keep legs open against band so there is constant tension on band) (barbell @ 91#)
- 45 second rest
- Repeat #19 for 75 seconds
- (no rest) Repeat #20
30 second rest
Finisher:
- Pause at bottom banded hip thrust for 45 seconds (body weight hip thrust with band around thighs, keep legs open against the band so there is constant tension on band, pause briefly at bottom of thrust)
- (no rest) Pause at the top banded hip thrust for 30 seconds
- (no rest) Full range banded hip thrust for 30 seconds
