CGX: Sunrise Collection: Mallorca Edition: Glutes & hamstrings to start the day

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This is yet another lower body workout in Caroline’s Sunrise Collection of vacation/holiday workouts. There are 10 workouts in this collection and 4 of them are lower body workouts. At some point I do plan to do the remaining 7 workouts in the collection, I just don’t know when. This one uses a bit more equipment than the other two. In addition to the glute band, you use some type of sliding device for one of the complexes. And like the other two in the collection that I have done so far, workouts like this prove you do not need dumbbells or barbells to fry your muscles.

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 & Hamstrings is 18:48 minutes (this time does not include the optional 5:55 minute warm up) with a 1:45 minute stretch. Equipment: glute band, sliding device and towel. The towel is used like a fitness mat.

Complex 1:

1. Lying 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)
2. Seated abduction, 20 reps (same as #1 but now you are sitting up with hands behind hips)
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 10 second rest

Complex 2:

1. Banded bridge, 20 reps (lay on back on mat with band around thighs above knees, legs are bent with feet on mat close to glutes, open legs so there is constant tension on band, lift and lower hips in bridge)
2. Pulses, 20 reps (keep hips lifted to top of bridge and pulse hips upward)
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 10 second rest

Complex 3:

1. Slider hamstring curl, 20 reps (lay on back on mat with a sliding device under each heel, lift hips and keep them elevated while sliding legs out then back in)
2. Hamstring bridge, 20 reps (same position as #1, slide feet out so knees are slightly bent, lift and lower hips)
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 10 second rest

Complex 4: (remove glute band)

1. Diagonal circle clockwise, 1o reps (get on hands and knees, extend one leg out to side and draw circles in a clockwise direction)
2. Anticlockwise, 10 reps (same as #1 but change the direction of the circles)
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 10 second rest
5. Repeat #1-4 on other leg

Complex 5:

1. Diagonal rear step, 10 reps (glute band is around thighs above knees again, standing now, step one leg out behind you on a diagonal and back in)
2. Repeat #1 on other leg
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 10 second rest

Complex 6:

1. Lateral steps, 20 reps (band is still around thighs above knees, walk sideways the length of the towel and back, each step is a rep)
2. Forward and back steps, 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)
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 10 second rest

Finisher: Alternating side steps for 60 seconds (stand with band around thighs above knees, step out then in with one leg then repeat on other leg, continue alternating)