This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
Wow! This was a tough workout! It is primarily bodyweight though you do use a glute/booty band to add resistance for some of the lower body work. Other than that the only resistance is your own body. The intervals are long and the rests are short. Though this is total body and my upper body and core were both worked nicely, the lower body definitely gets the most work. By the time we got to the core work at the end, my legs were shaking–literally! When doing the slow leg lowers (#37) I could visibly see my legs trembling. If the length of the intervals is too long for you (and the recoveries too short) there is an easy fix. Do each exercise for 60 seconds instead of 75 then you get a 30 second rest. I actually did that with one of the exercises–and right at the beginning! 1/2 rep lunge (#3 &4). Caroline was burning out my legs from the very beginning and basically slow pulsing at the bottom of a lunge was frying them. A few of the others I stopped the exercise 5-10 seconds early to give myself a longer recovery but most of the exercises I stuck it out the full 75 seconds and it was brutal.
This workout is done interval style; each exercise is done for 75 seconds followed by a 15 second recovery. 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 at the bottom of the screen, counting down the workout time as a percentage.
1 Hour Bodyweight Workout is 65:16 minutes (this time does not include the optional 4:41 minute warm up or the 2:03 minute intro, also optional) and 4:30 minute stretch. Equipment: chair/bench, glute/booty band, yoga block, heel wedges and fitness mat.
- Paused lunge (static/stationary lunge, front foot is elevated on yoga block, pause briefly at bottom of lunge)
- Repeat #1 on other leg
- 1/2 rep lunge (same position as #1, lower to bottom of lunge but only raise halfway)
- Repeat #3 on other leg
- Staggered squat (single leg squat, working leg is elevated on yoga block, other leg is in kickstand)
- Repeat #5 on other leg
- Decline push up (feet are on chair or bench and hands on floor)
- Bulgarian lunge (stationary lunge, back leg is elevated on chair or bench, front foot is elevated on yoga block)
- Repeat #8 on other leg
- Forward tilt Bulgarian lunge (stationary lunge, back leg is elevated on chair or bench, toes of front foot are elevated on heel wedge, torso is hinged forward over front thigh)
- Repeat #10 on other leg
- Paused tricep push up (pause briefly at bottom of push up)
- Tricep dips (hands on chair or bench behind you)
- Cobra push ups (lay on mat with hands on mat under shoulders, keeping arms close to sides do push ups cobra-style keeping hips on mat)
- Pronated supine sweep (lay on stomach, extend arms in front of you, sweep arms to sides and behind you, bringing hands to small of back then return arms to start)
- Rear delt fly (still laying on stomach, extend arms to sides in a T, raise and lower arms, palms face behind you)
- 1.5 rep banded hip thrust (glute band is around thighs above knees, lean back against chair/bench, knees are bent at 90 degrees and feet are on floor, open legs against bend so there is constant tension on the band, raise hips to top of hip thrust, lower halfway, thrust hips back to top of thrust, lower all the way)
- Paused hip thrust (same as #17 but do full range pausing briefly at top of thrust)
- Regular tempo (same as #17 w/out the pause)
- Banded squat (glute band is still around thighs just above knees, stand with legs wide enough so there is constant tension on the band)
- Static lateral lunge (stationary side lunges all to one side)
- Repeat #21 lunging to other side
- Static curtsy lunge (stationary cross-back lunge, front foot is elevated on yoga block)
- Repeat #23 on other leg
- Paused leg lift (get on hands and knees on mat, extend one leg out to side, keeping leg straight, lift and lower pausing briefly at top of lift)
- Repeat #25 on other leg
- Repeat #25 w/out the pause
- Repeat #27 on other leg
- Push up to crouch (do one push up then push glutes back to heels keeping knees elevated off mat)
- Deadstop push ups (at bottom of push up entire body rests on floor, lift hands briefly before pushing back up to plank keeping body straight from heels to head)
- Elevated squat (slow descend) (heels are elevated on heel wedges, lower slowly into squat, raise out of squat at normal tempo)
- Time at bottom squats (heels are still elevated on heel wedges, lower to bottom of squat and hold briefly before rising out of squat)
- 3/4 rep sumo squats (stand o floor with legs wide and toes turned out, lower to bottom of squat but only raise 3/4 of the way so there is constant tension on legs)
- 1.5 rep banded bridge (lay on back on mat, glute band is around thighs above knees, knees are bent with feet on mat and heels close to glutes, legs are open so there is constant tension on band, lift hips into bridge, lower halfway, lift hips to top of bridge again, lower all the way)
- Banded bridge (full range)
- Plank saw (in forearm plank, shift body forward and back using shoulders/arms and toes to move body)
- Slow leg lowers (lay on back on mat with hands behind head w/ shoulders raised and legs extended straight to ceiling, slowly lower legs until they are a few inches off the mat, then raise them back to start)
- Tuck to extend (still laying on back on mat, pull knees into chest while also lifting head/shoulders and tap hands to heels, extend legs out straight a few inches above the mat while extending arms overhead)
- Small tuck (lay on back on mat w/ head resting on mat, legs are raised with knees bent at 90 degrees, do a reverse crunch bringing knees to chest, keep knees bent at 90 degrees entire time)
- Reverse crunch (lay on mat with hands behind head and legs raised to ceiling, lower legs until they are a few inches off mat, raise legs back to start while lifting hips into reverse crunch, keep head/shoulders elevated throughout)
