This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This is a quick total body strength workout using only a barbell. Because it is a superset workout and the recovery is only 30 seconds, you do not have time to change the weight on your barbell. So you need carefully consider the weight you are going to use since it is the weight used for every single exercise. Because of this, some muscle groups get better strength work than others; however, you can make up for that in reps. For instance, the 40 pounds I used was appropriate for push press but light (for me) for bent over row, the exercise it is superset with. I made up for that in the amount of reps I did for the bent over row–a lot! This workout did get pretty metabolic at times, too. This is a great total body strength workout for when you are short on time and want to use minimal equipment.
This is a superset workout. The exercises in this workout are done interval style: 45 seconds of work followed by another 45 seconds of work (90 seconds total). Then you get 30 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.
Barbell Full Body Workout is 18:21 minutes (this time does not include the optional 11:38 minute warm up and 55 second intro, also optional) with a 2:45 minute stretch. Equipment: a barbell and a fitness mat. Caroline is using a 20kg/44 pound barbell. My barbell was at 40 pounds.
- Shoulder press
- Squat (barbell is on shoulders behind neck)
- 30 second rest
- Static lunge (stationary lunges with barbell on shoulders behind neck)
- Rear step lunge (reverse lunges)
- 30 second rest
- Repeat #4-6 on other side of body
- Push press (overhead shoulder press, using lower body to assist pushing barbell overhead with power)
- Bent over row
- 30 second rest
- Pause front squat (hold barbell at chest, pause at bottom of squat)
- RDL (Romanian deadlift)
- 30 second rest
- Diamond press (lay on mat holding barbell with hands close together in center of bar w/ bar over chest, push barbell to ceiling keeping arms/elbows close to sides)
- Tricep press (same as #14 but hands are further apart, shoulder width, keep arms/elbows close to sides)
- 30 second rest
- Supine row (bent over row with palms facing forward)
- Alternating reverse lunges (barbell is on shoulders behind neck)
- 30 second rest
Finisher: Squat to press for 45 seconds (hold barbell at chest, do one squat, at top of squat do one overhead shoulder press
