CGX: Iron Program Day 39: Full Body

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. I really enjoy unilateral workout so I was looking forward to this workout. The rest/recoveries in this workout are short which does make it metabolic but because everything is done unilaterally you don’t need as long to rest/recover since one side is resting while the other side works. She does a great job working the entire body. I was surprised that the chest isn’t worked until the finisher. The lower body, back and shoulders get all the work.

This is a unilateral workout and the exercises are done interval style; each exercise is done for 55 seconds of work followed by 20 seconds of rest. However when switching sides you only get 10 seconds. (One side of the body for 55 seconds, 10 second rest, other side of body 55 seconds, 20 seconds of rest before repeating or moving on to the next muscle group.)  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 is 40:13 minutes (this time does not include the optional 11:38 minute warm up or the 3:45 minute intro, also optional) with a 2:10 minute stretch. Equipment: dumbbells, a high step or box, a bench or chair, one heel wedge and a fitness mat. Caroline is using 15kg/33 pounds, 10kg/22 pounds and 7.5kg/16.5 pound dumbbells. The weights listed below are what I used.

1. Rear step lunge (reverse step back lunges) (22.5# DBs)
2. Repeat #1 on other leg
3. Repeat #1 & 2
4. Single arm Arnold press (one 20# DB)
5. Repeat #4 on other arm
6. Repeat #4 & 5
7. Bulgarian lunge (stationary/static lunge, back leg is elevated on step/bench behind you, hold one DB in same side hand as back leg) (one 30# DB)
8. Repeat #7 on other leg
9. Repeat #7 & 8
10. Supine row (bent over single arm row, palm faces in front of you, arm is kept close to side) (one 42.5# DB)
11. Repeat #10 on other arm
12. Repeat #10 & 11
13. Staggered RDL (single leg deadlift, back leg is in kickstand, toes of front/working leg are elevated on a heel wedge) (one 35# DB)
14. Repeat #13 on other leg
15. Repeat #13 & 14
16. Rear delt row (bent over single arm wide row, palm faces behind you, elbow is out to side) (one 20# DB)
17. Repeat #16 on other arm
18. Repeat #16 & 17
19. Lateral step up (stand beside high step/box, foot closest to box remains on step the entire interval, step up onto step then lower other leg back to floor)
20. Repeat #19 on other leg
21. Repeat #19 & 20
22. Momentum step up (stand behind high step/box, one foot remains on step the entire interval, push up onto the box with power)
23. Repeat #22 on other leg

Finisher: (2 minutes)

1. Push ups for 55 seconds
2. 10 second rest
3. Incline push up for 55 seconds (hands are on high step/box)