CGX: Iron Program Day 19: Straight & Supersets 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 was a solid full body workout but I didn’t love it. I don’t know why but it left me wanting more. Caroline hits every muscle group and my muscles were working hard–burning out even during the Bulgarian lunge superset and the bent over rows. I guess its because I usually feel pretty fatigued at the end of a Caroline Girvan session and for some reason I didn’t this morning. That is not a bad thing so I definitely need to reframe my thoughts! ***05/18/24 I returned to this workout today and it kicked my butt! I only increased the weight on one exercise, too. So who knows why it was easier the first time I did it.***

This workout is done interval style. As the title indicates you are doing both straight sets and supersets. The upper body straight sets will always be done for 45 seconds. For the lower body supersets the first exercise is done for 60 seconds and the second for 45 seconds. The rests will always be for 30 seconds. The interval times 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(s). There is also a progress bar at the bottom of the screen, counting down thee workout time as a percentage.

Straight & Supersets Full Body is 34:29 minutes (this time does not include the optional 4:40 minute warm up or the 2:51 minute intro, also optional) with a 2:20 minute stretch. Equipment: dumbbells, a bench, step or box, dip bars or a chair and a fitness mat. Caroline is using 17kg/38.5 pound and 10kg/22 pound dumbbell. Caroline’s box is 50cm/20 inches. The weights listed below are what I used.

1. Push press for 45 seconds (overhead shoulder press, arms in goal post, use your legs to assist pushing DBs overhead with power) (22.5# DBs)
2. Repeat #1
3. Static lunge for 60 seconds (stationary lunge) (30# DBs)
4. (no rest) Step up for 45 seconds (using box/high step, no DBs)
5. Repeat #3 & 4 on other leg
6. Repeat #3-5
7. Supine row for 45 seconds (double arm bent over row, palms face forward) (30# DBs)
8. Repeat #7
9. Bulgarian lunges for 60 seconds (static lunge, back leg is elevated on step/box/bench/chair behind you) (25# DBs)
10. (no rest) Forward tilt Bulgarian lunges, bodyweight only for 45 seconds (same position as #9, no DBs, torso is tilted forward over front thigh)
11. Repeat #9 & 10 on other leg
12. Repeat #9-11
13. Tricep dips for 45 seconds (using either dip bars or a chair)
14. Repeat #13
15. Strict lateral step up for 60 seconds (stand beside high step/box, leg closest to box on step, keeping foot on step the entire time, “step up” onto step then lower back to start, this is done at a slow and controlled pace)
16. (no rest) Momentum step up for 45 seconds (same as #14 but push up quickly and with power)
17. Repeat #15 & 16 on other leg

Finisher: Decline push ups for 60 seconds (feet are on high step/box and hands are on floor)