CGX: Iron Pro Program Day 21: Leg Day

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 challenging lower body workout. Caroline works the quads, the hamstrings and the glutes in this workout. I am slowly but surely working on increasing my weight. Lunges are still pretty challenging for me with heavy (for me) dumbbells, but I did two sets with 35 pounds which is great for me. And for the first time in over a year I increased the weight I used for deadlifts. Only 5 pounds, but its a start! Caroline gives us a nice thorough stretch. Not terribly long, but a bit longer than what we usually get.

Most of the exercises are done interval style: 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 no time is noted then it is a 45/60 interval. 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. Caroline shows two alternatives to stability ball roll outs using sliding disks or just body weight.

Day 21 is 43:24 minutes (this time does not include the optional 7:23 minute warm up or 2:13 minute intro, also optional) with a 3:15 minute stretch. Equipment: dumbbells, chair/bench, yoga block, wedge, stability ball 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, 20kg/44 pound and 15kg/33 pound dumbbells. The weights listed below are what I used.

1. Static lunge (stationary lunges) (30# DBs 1st set, 32.5# DBs 2nd set, 35# DBs 3rd & 4th set)
2. Repeat #1 on other leg
3. Repeat #1 & 2 three more times (Caroline increases her weight)
4. Squats (30# DBs)
5. Repeat #4 two more times (35# DBs)
6. RDL (Romanian deadlifts) (hex deadlift bar @ 100#)
7. Repeat #6 three more times (Caroline increases her weight) (hex deadlift bar @ 105#)
8. Stability ball roll outs for 75 seconds (lay on back on mat, place calves/heels on stability ball, raise hips and keep them raised as you roll ball in towards glutes then back out)
9. 30 second rest
10. Repeat #8 for 60 seconds
11. 15 second rest
12. Repeat #8 for 15 seconds
13. Repeat #11 & 12 three more times
14. 30 second rest
15. Heel elevated squats for 60 seconds (heels elevated on wedges, DBs held at shoulders) (15# vest + 30# DBs)
16. 45 second rest
17. Repeat #15 holding one DB in both hands at chest (15# vest + one 35# DB)
18. 45 second rest
19. Repeat #15 bodyweight/no DB

30 second rest

Finisher:

1. Foot elevated bodyweight lunge for 60 seconds (static/stationary lunge with front foot on yoga block)
2. 15 second rest
3. Repeat #1 on other leg