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 shoulder burner. By that final Arc Raise at the very end of the finisher, I was struggling. I even used a little bit of momentum to get the dumbbells up! My shoulders were fried by the end! They still feel well worked more than an hour after finishing this workout.
The exercises in this workout are done interval style: 40 seconds of work followed by 20 seconds of rest. 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 exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.
15 Min Shoulder Circuit is 18:55 minutes (this time does not include the optional 5:53 minute warm up) with a 1:45 minute stretch. Equipment: dumbbells, a chair and a fitness mat. Caroline is using one 10kg/22 pound and 4kg/8.8 pound dumbbell. The weights listed below are what I used.
- Palm facing behind rear fly (sit in chair, hinge forward over legs, do a rear delt fly in this position with palms facing behind you) (8# DBs)
- Arnold press (while seated in chair) (20# DBs)
- Lateral raises (while standing) (9# DBs)
- Partial lateral raise (still standing, only lift DBs halfway) (8# DBs)
- Arc raise (still standing, straight arm front raise w/ palms facing each other, at top of raise curve/arc DBs toward each other so that bells almost tap) (8# DBs)
- Repeat #1-5 two more times
Finisher: (80 seconds; no rest/recoveries) (8# DBs)
- Bent over rear delt fly with palms facing behind you for 20 seconds (you are not seated)
- Standing lateral raises for 20 seconds
- Partial lateral raises for 20 seconds
- Arc raises for 20 seconds
