CGX: Iron Program Day 34: Full Body: Every Major Muscle Group!

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 very tough and metabolic total body strength workout. And as advertised, Caroline hit all of your major muscle groups. You even get some core work in this one with renegade rows. I burned over 500 calories and spiked into my peak heart rate zone several times. I do feel like I got a great workout. I got a little confused in the beginning. The first RDL (#2 below) you do as pictured in the preview. But the next two times you do it your toes are elevated on wedges. However, the preview just keeps showing Caroline doing it without the wedges. However, during the preview you do see her getting the wedges in place. Luckily I noticed the discrepancy and hurried to get my wedges in place.

The exercises in this workout are done interval style: 60 seconds of work followed by 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.

Full Body: Every Major Muscle Group is 38:28 minutes (this time does not include the optional 11:38 minute warm up or the 1:59 minute intro, also optional) with a 2:40 minute stretch. Equipment: dumbbells, a chair with a back, heel wedges and a fitness mat. Caroline is using 15kg/33 pounds, 12.5kg/27.5 pounds and 5kg/11 pound dumbbells. The weights listed below are what I used.

1. High squats (DBs held at shoulders) (35# DBs)
2. RDLs (Romanian deadlifts) (hex trap bar @ 105#)
3. Repeat #1 & 2 two more times except for #2 your toes are now elevated on wedges
4. Seated shoulder press (arms are in goal post) (22.5# DBs)
5. Renegade rows (alternate arms) (30# DBs)
6. Repeat #4 & 5 two more times
7. Static lunge (stationary lunges) (30# DBs)
8. Repeat #7 on other side of body
9. Rear step lunge (reverse step back lunges, hold one DB in same side hand as front/working leg) (one 30# DB)
10. Repeat #9 on other leg
11. Chest press (barbell @ 72.5#)
12. Alternating chest press (30# DBs)
13. Elevated squat (heels are elevated on wedges, hold DBs in front of chest) (30# DBs)
14. Repeat #13 with one DB held in both hands at chest (one 35# DB)
15. Lateral raise for 30 seconds (9# DBs)
16. (no rest) Bent over rear delt flys for 30 seconds (9# DBs)
17. Repeat #15 & 16

Finisher: (90 seconds; no rest/recovery between exercises)

1. RDL (x2 dumbbells) for 45 seconds (toes are elevated on wedges) (hex trap bar @ 105#)
2. (no rest) RDL (x1 dumbbell) for 45 seconds (toes are still elevated on wedges, hold one DB in both hands) (one 50# DB)