CGX: Iron Program Day 45: Back & Core

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Wow! This was quite a workout! It was tough and exhausting. Caroline works your back and your core thoroughly but this is also a full body workout. A renegade row works your entire body and all those deadbugs are working your legs, too. And of course, pull overs work your your arms and shoulders as well as your back. And you do a lot of renegade rows and deadbugs (deadbugs with dumbbells are also single arm pullovers so lots of pullovers as well!). This workout is very impressive and one that I will return to outside of doing this program.

All of the exercises are done interval-style. The interval times are different. The recoveries are always 30 seconds but since most of the exercises are supersets (or trisets or giant sets) with no rest/recovery between the exercises, both the interval times and recovery times will be noted in the breakdown. 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 upcoming exercises. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Back & Core is 39:22 minutes (this time does not include the optional 6 minute warm up or the 4:52 minute intro, also optional) with a 2:45 minute stretch. Equipment: dumbbells, yoga block and a fitness mat. Caroline is using one 30kg/66 pound, 15kg/33 pounds, and 7.5kg/16.5 pound dumbbells. The weights listed below are what I used.

1. Landmine row for 45 seconds (hinge forward w/ flat back, hold one heavy DB by bar w/ both hands, row DB to chest) (one 65# DB)
2. Plank saw for 60 seconds (in forearm plank, shift body forward and back using feet)
3. 30 second rest
4. Pullover for 90 seconds (one 45# DB)
5. Flutter kicks for 60 seconds (lay on back, head/shoulders elevated, legs are extended straight and elevated a few inches off the mat, flutter the legs like swim kicks)
6. 30 second rest
7. Supine row for 45 seconds (single arm bent over row, one leg and same side hand rests on bench, palm faces forward, keep arm/elbow close to side) (one 42.5# DB)
8. Repeat #7 on other arm
9. 30 second rest
10. One side dead bug for 45 seconds (lay on back on mat holding one DB in each hand, arms/DBs are extended straight to ceiling, both legs are extended straight to ceiling, extend one arm/DB overhead/behind you, while also lowering opposite straight leg until it is a few inches off the floor, return both leg and arm to start) (15# DBs)
11. Repeat #10 on opposite side of body (arms/legs swapped)
12. 30 second rest
13. Single arm renegade row for 45 seconds (other hand is resting on yoga block) (one 30# DB)
14. Repeat #13 on other arm
15. Bent deadbug for 45 seconds (same as #10 except both knees are bent at 90 degrees, however you still extend leg straight so it is a few inches off the floor when lowering arm/DB behind you) (15# DBs)
16. Repeat #15 on other side of body (arms/legs swapped)
17. 30 second rest
18. Alternating renegade row for 60 seconds (30# DBs)
19. Plank to hover for 45 seconds (start in forearm plank, extend one arm to ceiling, rotating body, then rotate down into single arm forearm plank while reaching arm underneath body to other side)
20. Repeat #19 on other side of body
21. 30 second rest
22. Repeat #1-9
23. Alternating deadbug for 90 seconds (same as #10 but alternate) (15# DBs)
24. 30 second rest
25. Repeat #13 & 14
26. Alternating deadbug for 90 seconds (bent knee, same as #15, except alternate) (15# DBs)
27. 30 second rest
28. Repeat #18
29. Plank to side plank for 45 seconds (straight arm wide leg plank w/ one DB in one hand, rotate into side plank while reaching DB toward ceiling) (one 10# DB)
30. Repeat #29 on other arm
31. 30 second rest

Finisher: (4 minutes; no rest/recoveries between exercises)

1. Straight leg double deadbug for 60 seconds (hold one DB in both hands, raise both arms/DB and legs to ceiling, extend straight arms/DB overhead toward floor while also lowering straight legs until they are a few inches off the floor then return arms/legs to start) (one 15# DB)
2. Repeat #1 but w/ knees bent when arms/DB extended to ceiling, extend legs straight and a few inches off floor when extending DB over head (one 15# DB)
3. Leg lowers for 60 seconds (set DB aside, raise straight legs to ceiling then lower a few inches off the floor, hands are behind head and head/shoulders are elevated)
4. Tuck to extension for 60 seconds (lay on back, arms extended overhead and legs extended straight and a few inches off floor, head/shoulders are elevated, pull knees into chest while tapping hands to ankles)