CGX: Iron Program Day 29: Full Body

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Another tough total body strength workout! The ab finisher at the end was brutal. I suspect my abs will be very sore tomorrow. The workout starts with straight sets using shorter intervals, allowing you to challenge yourself with heavier weights. Then as the workout progresses she throws in some longer intervals with shorter recoveries then a super set. And as already mentioned, she ends with the workout with 5:30 minutes of non-stop ab frying. I did have to drop to a lighter weight a few times by the third set (shoulders and chest). This workout gets metabolic at times, too. I was in my peak heart rate zone a total of 6 minutes in the course of this workout.

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.

Full Body is 41:58 minutes (this time does not include the optional 11:38 minute warm up or the 3:14 minute intro, also optional) with a 2:55 minute stretch. Equipment: dumbbells, a chair, a high step or box and a fitness mat. Caroline is using 20kg/44 pound, 17.5kg/38.5 pound, 12.5kg/27.5 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. Static lunge for 45 seconds (stationary lunges) (30# DBs)
2. 30 second rest
3. Repeat #1 & 2 on other leg
4. Repeat #1-3 two more times
5. Seated shoulder press for 45 seconds (Caroline sits in a chair, arms in goal post) (25# DBs)
6. 30 second rest
7. Repeat #5 & 6 two more times (25# DBs 2nd set and 22.5# DBs 3rd/last set)
8. RDL for 45 seconds (Romanian deadlifts) (hex trap bar @ 105#)
9. 30 second rest
10. Repeat #8 & 9 two more times
11. Chest flys for 60 seconds (25# DBs)
12. 15 second rest
13. Repeat #11
14. 15 second rest
15. Repeat #11 but for 45 seconds (22.5# DBs)
16. 30 second rest
17. Rear step lunge for 75 seconds (reverse step back lunge) (22.5# DBs)
18. (no rest) Step up for 45 seconds (high steps onto box/high step, no DBs)
19. 30 second rest
20. Repeat #17-19 on other side of body
21. Repeat #17-20
22. Alternating bent over row for 45 seconds (25# DBs)
23. 30 second rest
24. Bent over supine row for 45 seconds (double arm bent over row, palms are facing forward) (25# DBs)
25. 30 second rest
26. Pronated row for 45 seconds (double arm bent over row, palms face body) (25# DBs)
27. 30 second rest

Finisher: (5:30 minutes; no rest/recoveries between exercises)

1. Slow bicycle crunches for 60 seconds
2. Hover alternating foot reach for 60 seconds (lay on back, head/shoulders elevated, scissor straight legs, reach opposite hand to foot when foot is raised to ceiling)
3. Bicycles at normal speed for 30 seconds
4. Repeat #2 for 30 seconds
5. Alternating leg extension for 30 seconds (lay on back, hands behind head, head/shoulders elevated, knees are bent and elevated, alternate pushing legs out straight–similar to bicycling)
6. One side toe reach for 30 seconds (lay on back, one leg is bent w/ foot on ground, other leg is extended straight to ceiling, crunch upper body while reaching opposite hand to extended leg)
7. Repeat #6 on other side of body
8. Repeat #3
9. Repeat #2 for 30 seconds