This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
The Sunrise Collection is a very cool series Caroline created. It is 10 workouts you can do while on vacation. Minimal equipment is needed and they are relatively short. I planned to do them when I was on vacation this past December but for various reasons I didn’t end up doing any of them. Why am I doing one now, when I am not on vacation? Because I need to take a recovery week from the Iron Pro Program. I wrote about it yesterday on my Current & Upcoming page but in brief, my chronic shoulder problems are flaring up and I need to lay off the weight training and let them heal. No upper body strength training but that doesn’t mean I can’t still work my lower body without dumbbell/barbells. So I will be doing some of the Sunrise Collection’s lower body workouts this week.
This workout tough. Mat work always is. My legs/glutes were burning and I had to take several personal breaks to thaw out my muscles so I could continue on. All that is needed for this workout is a booty band and a mat or towel.
This workout consists of complexes; each complex contains 2 exercises. What this means is you are doing 2 exercises with no rest between the exercises and you do not stop alternating those two exercises until the time is up. Each complex is done for 2 minutes then you get a 10 second rest before moving on to the next complex. The complex you are working through is listed in the lower right hand corner of the screen for your reference. It lists each exercise you are doing and the amount of reps you do for each exercise. This is especially useful if you cannot keep pace with Caroline then you can still keep track of your complex. There is a timer in the upper right hand corner of the screen, counting down your 2 minutes of work as well as your 10 seconds of rest. Caroline previews your next complex during the recovery. There is also a bar along the bottom of the screen that counts down the entire workout time as a percentage.
Glutes in the Shade is 20:25 minutes (this time does not include the optional 5:55 minute warm up) with a 1:15 minute stretch. Equipment: glute/booty band and towel. The towel is used like a fitness mat.
Complex 1:
- Abduction, 20 reps (lay on back on towel, glute/booty band is around thighs just above knees, knees are bent with feet on mat close to glutes, open legs wider against the band)
- Bridge, 20 reps (same starting position as #1, keep legs open so there is constant tension on band, lift and lower hips)
- Repeat #1 & 2 as many times as possible within 2 minutes
- 10 second rest
Complex 2:
- Lateral walk, 20 reps (band is still around thighs above knees, walk to side the length of the towel and back, each step is a rep)
- Frontal walk, 20 reps (stand with legs wide enough so there is constant tension on band, walk forward the length of the towel then walk backward, each step is a rep)
- Repeat #1 & 2 as many times as possible within 2 minutes
- 10 second rest
Complex 3: (remove band)
- Donkey kick, 10 reps (get on forearms and knees, lift one leg up behind you with knee bent pushing sole of foot up to sky/ceiling)
- Pulse, 10 reps (same position as #1, keep leg lifted with knee bent at 90 degrees and pulse leg upward)
- Repeat #1 & 2 as many times as possible within 2 minutes
- 10 second rest
- Repeat #1-4 on other leg
Complex 4:
- Clockwise leg raise, 10 reps (on forearms and one knee, other leg is extended straight out to side, draw a circle with straight leg)
- Anti-clockwise, 10 reps (continue #1 but reverse the direction you circle the leg)
- Repeat #1 & 2 as many times as possible within 2 minutes
- 10 second rest
- Repeat #1-4 on other leg
Complex 5:
- Fire hydrant, 10 reps (on hands and knees, lift one leg out to side keeping knee bent at 90 degrees)
- Repeat #1 on other leg
- Repeat #1 & 2 as many times as possible within 2 minutes
- 10 second rest
Finisher: Bridge, 100 reps (or 3 minutes) (lay on back on towel, glute/booty band is around thighs just above knees, knees are bent with feet on mat close to glutes, keep legs open so there is constant tension on band, lift and lower hips)
