CGX: Iron Program Day 4: Full Body

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 tough and excellent total body strength workout. You are primarily doing straight sets though Caroline labels some of them as supersets. That is because you are doing a unilateral exercise and you do not get a rest/recovery when changing to the other arm. So really 2 straight sets with no rest between them. Though there are no isolation exercises for the biceps, triceps or shoulders, they are assisting with all of the other upper body exercises, so they are all also getting nicely worked. I definitely felt my triceps being hit during the lat sweeps!

The length of these workouts are deceiving. The workout itself is under 45 minutes but the “optional” warm up adds nearly 12 minutes to that. That makes the actual workout time is almost 56 minutes. And though you have the option of skipping the warm up, that is only if you are coming to this workout already warmed up after doing some other form of exercise, either another workout or your own preferred warm up. It is always important to warm up before a strength training workout like this. And the warm ups Caroline provides in her CGX app are excellent; they not only warm the muscles you are preparing to work but they also give you some valuable mobility work. ***UPDATE: In April Caroline created all new, shorter warm ups. Rather than just attach them to the new workouts from April forward she has replaced all of the warm ups in all of the workouts. I have reviewed too many CGX workouts to go in and change everything, so for most of the workouts I reviewed prior to April 2024, the optional warm up time will be incorrect. When I return to a work (like I did this workout), I will update the warm up time within the review. However, all of the other places this workout is listed on this blog as a hyperlink, the the workout time “w/ optional warm up” is now shorter than what is listed.***

This workout is done interval style. The interval and recovery times are all different 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.

Full Body is 43:42 minutes (this time does not include the optional 4:41 minute warm up or the 2:01 minute intro, also optional) with a 4 minute stretch. Equipment: dumbbells, wedges to elevate heels, a bench and a fitness mat. Caroline is using 15kg/33 pounds and 7.5kg/16.5 pounds dumbbells. The weights listed below are what I used.

1. Chest press for 60 seconds  (barbell @ 73#)
2. 30 second rest
3. Repeat 1 & 2
4. Heel elevated squat for 60 seconds (heels elevated on wedges, DBs held at shoulders) (35# DBs)
5. 30 second rest
6. Repeat #4 & 5
7. Single arm rotational row for 75 seconds (rest one knee on bench, at bottom of row palm faces behind you, rotate DB as you row so at top of the row palm faces in front of you) (one 42.5# DB)
8. (no rest) Repeat #7 on other arm
9. 30 second rest
10. Repeat #7-9
11. Static lunge for 60 seconds (front foot is elevated on yoga block) (30# DBs)
12. 30 second rest
13. Repeat #11 & 12 on other side of body
14. Repeat #11-13
15. Upright row for 60 seconds (15# DBs)
16. 30 second rest
17. Repeat #15 & 16
18. RDL for 60 seconds (Romanian deadlift) (hex trap bar @ 105#)
19. 30 second rest
20. Repeat #18 & 19
21. Single arm lat sweep for 75 seconds (hinge forward holding one DB in one hand, keeping arm straight and close to side, sweep DB up behind you) (one 15# DB)
22. (no rest) Repeat #21 on other arm
23. 30 second rest
24. Repeat #21-23
25. Curtsy lunge for 75 seconds (step back/cross back lunge holding one DB at shoulder of stationary/working leg) (one 30# DB)
26. (no rest) Repeat #25 on other side of body
27. 30 second rest
28. Repeat #25-27

Finisher: (2:30 minutes; each exercise is done for 30 seconds with no rest/recoveries between exercises)

1. 3/4 rep heel elevated squat (body wieght squat, heels elevated on wedges, lower to bottom of squat but only raise 3/4 of the way so there is constant tension in the legs)
2. Push ups
3. Repeat #1 & 2
4. Repeat #1