CGX: 10 Minute Shoulder Workout

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This is another shoulder burner. Caroline has created quite a few of these short shoulder workouts on her CGX app and they are definitely effective. My shoulders are fried after finishing this workout!

This workout consists of trisets. You will do 3 exercises, each for 30 seconds, one right after the other (90 seconds total) then you get a 30 second rest/recovery. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next triset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. There are graphics and sounds to alert you when an exercise changes.

10 Minute Shoulder Workout is 10:50 minutes (this time does not include the optional 5:53 minute warm up or 1:17 minute intro, also optional) with a one minute stretch. Equipment: dumbbells. Caroline is using one 4kg/8.8 pound dumbbells. I used 8 pound dumbbells for everything

  1. Full range bent over rear delt fly
  2. Partials (same as #1 but only lift DBs halfway)
  3. Repeat #1
  4. 30 second rest
  5. Lateral raise (arms are slightly bent)
  6. Partials (same as #5 but only lift DBs halfway)
  7. Repeat #5
  8. 30 second rest
  9. Arc raise (straight arm front raise w/ palms facing each other, at top of raise, curve/arc DBs toward each other so that bells almost tap)
  10. Hammer raise (straight arm raise w/ palms facing each other)
  11. Repeat #9
  12. 30 second rest
  13. Momentum lateral raise (raise DBs with power and lower with control)
  14. Momentum frontal raise (raise DBs to the front with power, palms facing floor, lower with control)
  15. Repeat #13
  16. 30 second rest

Finisher: Straight arm partial raises for 60 seconds (lateral raises with arms straight, raise DBs/arms only halfway)


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