This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. I generally do short workouts like this as finishers (tacking them onto the end of a longer workout) but since my other workout this morning was shoulders and triceps and the back is the largest upper body muscle group, I didn’t want to come to this with my smaller accessory muscles already fatigued. So I started with this workout. This gave me some great back work in a short amount of time. An excellent and quick upper body workout! I love it!
This workout is done interval style. The interval and recovery times vary so they are noted below in the breakdown. 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.
10 Minute Back Builder is 13:10 minutes (this time does not include the optional 5:52 minute warm up) with a 1:45 minute stretch. Equipment: dumbbells and a bench. Caroline is using a 15kg/33 pound dumbbell. The weights listed below are what I used.
- Single arm row for 60 seconds (one 50# DB)
- 20 second rest
- Repeat #1 on other arm
- 20 second rest
- Single arm supine row for 60 seconds (palm faces forward) (one 42.5# DB)
- 20 second rest
- Repeat #5 on other arm
- 20 second rest
- Pullover for 90 seconds (one 45# DB)
- 30 second rest
- Repeat #9 & 10
- Landmine row for 60 seconds (one 65# DB)
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