This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This workout was killer and kicked my butt. My quads were fatiguing by the halfway mark. The first time we do Bulgarian lunges I was experimenting a lot to figure out what worked best and the consensus is–Bulgarian lunges kick my butt regardless of the weight used! This workout was challenging Caroline, too. She seemed to be struggling more near the end and finisher appeared to finish her off. My quads are still feeling it. Though the stretch is short, Caroline does a good job stretching out the muscles worked the most.
The exercises are done interval style. The intervals and recoveries vary. 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 16 is 43:28 minutes (this time does not include the optional 7:23 minute warm up or 3:02 minute intro, also optional) with a 2:20 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 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.
- Heel elevated high squat for 45 seconds (heels are elevated on wedges, DBs held at shoulders) (15# vest + 30# DBs)
- 60 second rest
- Repeat #1 & 2 two more times
- Bulgarian lunge for 60 seconds (stationary lunge with back foot elevated on step/bench/chair, heel of front foot is elevated on heel wedge, hold one DB in same side hand as back leg, Caroline is holding the the back of her bench with her other hand to go deeper into the lunge) (15# vest + one 25# DB first set, one 27.5# DB second set (no vest), one 25# DB (no vest) 3rd set)
- 45 second rest
- Repeat #4 & 5 on other leg
- Repeat #4-6 two more times
- Goblet squat for 45 seconds (heels are elevated on heel wedges, hold one DB in both hands in front of chest) (15# vest + one 40# DB)
- 60 second rest
- Repeat #8 & 9
- Closer heel elevated lunge for 60 seconds (narrow stationary lunge, heel of front leg is elevated on heel wedge) (22.5# DBs)
- 45 second rest
- Repeat #11 & 12 on other leg
- Repeat #11-13 two more times
- Quad focused Bulgarian lunge for 60 seconds (same as #4 but front leg is closer to to bench so knee comes forward over toes, hold one DB at same side as front leg) (one 22.5# DB)
- 45 second rest
- Repeat #15 & 16 on other leg
- Repeat #15-17 w/out DB/bodyweight
Finisher:
- 3/4 rep heel elevated squat for 15 seconds (bodyweight, heels are elevated on heel wedges, lower to bottom of squat but only raise 3/4 of the way so there is constant tension on legs)
- (no rest) Full range heel elevated squats for 15 seconds
- (no rest) Repeat #1 & 2 two more times
