This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
Another excellent lower body workout that fried my glutes and hamstrings. I love it! I am lifting heavier every workout. It’s never a huge jump in weight, but I’m increasing the weight I use for some exercises every week and I find that exciting. This program is really bringing the fun back into my workouts.
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.
The timer is messed up on one of the exercises. The first 3 times you do the rear step lunge (#8), the timer says 45 seconds with a 60 second rest but Caroline does the exercise for 60 seconds and only takes a 45 second rest. The last 3 times it is done the timer reflects what Caroline is doing. Because I didn’t know that until the first set, I did the first full set (right and left side) for 45 seconds, but the last 2 full sets I did as Caroline did, 60 seconds of work and 45 seconds of rest.
Day 18 is 45:05 minutes (this time does not include the optional 7:23 minute warm up or 2:26 minute intro, also optional) with a 3 minute stretch. Equipment: dumbbells, barbell, chair/bench, 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 68kg/150 pounds. She is also using 30kg/66 pound, 25kg/55 pound, 20kg/44 pound and 15kg/33 pound dumbbells. The weights listed below are what I used.
- Staggered RDL for 45 seconds (single leg deadlift, knee of non-working leg rests on a bench or chair) (one 40# DB 1st set, one 45# DB 2nd set, one 50# DB 3rd & 4th set)
- 60 second rest
- Repeat #1 & 2 on other leg
- Repeat #1-3 three more times (Caroline increases the weight she is using)
- 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 @ 125#)
- 60 second rest
- Repeat #5 & 6 three more times
- Rear step lunges for 45 seconds (reverse step back lunges holding one DB in same side hand as leg that steps back and toes of front foot are elevated on heel wedge, Caroline is holding the back of her bench w/ her other hand to go deeper into the lunge) (one 32.5# DB)
- 60 second rest
- Repeat #8 & 9 on other leg
- Repeat #8 & 9
- Repeat #8 on other leg for 60 seconds
- 45 second rest
- Repeat #8 for 60 seconds
- 45 second rest
- Repeat #12 & 13
- Sumo deadlift squat for 45 seconds (stand with legs wide and toes turned out, hold one heavy DB by the bar with both hands, hinge torso forward deadlift style) (one 70# DB)
- 60 second rest
- Repeat #17
- 45 second rest
- Single leg hip thrust for 60 seconds (same position as #5, body weight/no DB, lift one leg and keep it raised entire interval, raise and lower hips)
- (no rest) Repeat #21 on other leg
- 15 second rest
- 1/2 reps for 45 seconds (same position as #21, lift hips to top of hip thrust, only lower halfway)
- (no rest) Repeat #24 on other leg
45 second rest
Finisher: (one 60# DB)
- 3/4 rep sumo deadlift squats for 30 seconds (stand with legs wide and toes turned out, hold one heavy DB by the bar with both hands, hinge torso forward deadlift style, lower to bottom of squat but only raise 3/4 of the way so there is constant tension on thighs)
- 15 second rest
- Full range sumo deadlift squats for 30 seconds
