This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. What an excellent mini back workout! I love these CGX workouts. They are short and effective and yet Caroline doesn’t rush anything. I can stack together several of these excellent mini workouts to create the workout I want. This morning was back focused. I combined this workout with her Back Workout and ended it all with her Rowing Workout, which is an excellent finisher to tack onto the end of a back workout.
This workout is done interval style. The interval and recovery times are all different so they are noted below in the breakdown. The rest periods between exercises are always 20 seconds. 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 thee workout time as a percentage.
10 Min Lats is 12:41 minutes (this time does not include the optional 5:52 minute warm up) with a 1:45 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 15kg/33 pound and 7.5kg/16.5 pound dumbbells. The weights listed below are what I used.
- Pullovers for 80 seconds (one 40# DB)
- Single arm arc row for 60 seconds (bent over row, when DB is at bottom of row arm is in front of you, when rowing DB up, keep elbow close to side in a traditional row, when lowering DB, bring arm/DB in front of you again) (one 40# DB)
- Repeat #2 on other arm
- Repeat #1
- Single arm sweep for 60 seconds (hinge forward holding one DB in one hand, keeping arm straight and close to side, sweep DB up behind you) (one 12# DB)
- Repeat #5 on other arm
- Repeat #1