This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
In this workout, Caroline works the glutes and hamstrings hard then finishes you off with a long abdominal section that really fatigued my abs. The finisher actually felt too easy to me (booty band work) but I think that is because my band is wearing out. My band is rated as “X-heavy” but I have been using it for at least a year so I think I have stretched it out and it is no longer X-heavy. It used to be! Time to get a new booty band!
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.
Day 23 is 44:46 minutes (this time does not include the optional 7:23 minute warm up or 3:32 minute intro, also optional) with a 3:05 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute band, heel wedge, and fitness mat. You are also using a glute band, a 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 and 48kg/106 pounds. She is also using 30kg/66 pound and 15kg/33 pound dumbbells. The weights listed below are what I used.
- Hip thrusts for 45 seconds (lean back against your bench or step, place one heavy DB or barbell on hips, knees bent and and feet on floor w/ knees in line w/ ankles, raise and lower hips slowly) (barbell @ 125#)
- 60 second rest
- Repeat #1 & 2 two more times
- Repeat #1 & 2 (Caroline reduces the weight she uses)
- 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 75# DB)
- 60 second rest
- Repeat #5 & 6 two more times
- Forward tilt Bulgarian lunge for 45 seconds (back leg is elevated on step/bench, torso is hinged forward over front thigh, toes of front foot are elevated on heel wedge, hold one heavy DB in same side hand as back leg, Caroline holds onto bench in front of her to go deeper into lunge) (one 30# DB)
- 60 second rest
- Repeat #8 & 9 on other leg
- Repeat #8-10 two more times (final recovery is 45 seconds)
- Repeat #8 without DB (bodyweight) for 60 seconds
- 45 second rest
- Repeat #12 on other leg
- 60 second rest
- Banded bridge for 60 seconds (lay on back on mat, knees bent and heels close to glutes, glute band is around thighs just above knees, legs are open wide enough so there is constant tension on band, barbell or heavy DB rests on hips, raise and lower hips) (barbell @ 115#)
- 30 second rest
- Repeat #16
- 45 second rest
- Hip lift for 60 seconds (lay on back on mat, legs raised to ceiling, lift hips into reverse crunch)
- (no rest) Reverse crunch to extend for 60 seconds (lay on back with hands behind head and head/shoulders elevated, push legs out straight in line with hips a few inches off mat then rock knees into chest doing a reverse crunch)
- (no rest) Alternating toe reach for 60 seconds (still laying on back w/ legs extended straight to ceiling, crunch upper body reaching one hand to opposite foot, alternate sides)
- (no rest) Alternate leg lower for 45 seconds (lay on back on mat, hands behind head and head/shoulders elevated, legs are extended to ceiling, alternate lowering and raising one leg)
- (no rest) Repeat #20
- (no rest) Repeat #21 for 45 seconds
- (no rest) Repeat #22 & 23
30 second rest
Finisher:
- Slow banded lateral walk for 60 seconds (glute band is around thighs just above knees, walk laterally the length of your mat and back keeping constant tension on band)
- (no rest) Repeat #1 at a faster tempo for 60 seconds
- (no rest) Banded bridge for 60 seconds (lay on back on mat, glute band still around thighs above knees, feet are on mat close to glutes, keeping legs open so there is constant tension on band, raise and lower hips)
