CGX: Iron Program Day 44: 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 another tough full body workout. Caroline hits us right out of the gate with Bulgarian lunges. Every exercise is done for 2 sets and she plays with interval and rest times when doing the upper body exercises to add some extra burn. This workout is heavy on lower body and shoulder work, in my opinion, but if you are doing this workout as part of the Iron program then you got plenty of back work earlier in the week. The finisher at the end was killer and it was clearly killing Caroline! She was struggling!

Most of the exercises in this workout are done interval style: 60 seconds of work followed by 30 seconds of rest. When doing upper body exercises the intervals and recoveries vary so that is noted below. 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 40:44 minutes (this time does not include the optional 11:38 minute warm up or the 3:25 minute intro, also optional) with a 1:55 minute stretch. Equipment: dumbbells, heel wedges, chair/bench, yoga block and a fitness mat. Caroline is using 15kg/33 pounds, 10kg/22 pounds, 7.5kg/16.5 pound, and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Forward tilt Bulgarian lunge (static/stationary lunge w/ back leg elevated on step/bench behind you, torso is hinged forward over front thigh, hold one DB in same side hand as back leg) (one 30# DB)
2. Repeat #1 on other leg
3. Repeat #1 & 2
4. Seated shoulder press (arms are in goal post) (22.5# DBs)
5. 15 second rest
6. Upright row for 75 seconds (15# DBs)
7. Repeat #4-6
8. Paused elevated squat (heels are elevated on wedges, hold DBs at chest just below chin, pause very briefly at bottom of squat) (35# DBs)
9. Repeat #8
10. x1 dumbbell only (elevated squat–heels still on wedges, no pause, hold one DB on both hands at chest) (one 35# DB)
11. Chest flys for 75 seconds (25# DBs)
12. 15 second rest
13. Rear delt flys (seated in chair, torso hinged forward over thighs) (10# DBs)
14. Repeat #11-13
15. Static lunge (stationary lunges, front foot is elevated on yoga block) (25# DBs)
16. Repeat #15 on other leg
17. Repeat #15 & 16
18. Sweeps (hinge forward, keeping arms mostly straight and close to sides, sweep arms upward behind you) (12# DBs)
19. 15 second rest
20. Lateral raises for 75 seconds (8# DBs)
21. Repeat #18-20

Finisher: (3 minutes; no rest/recovery between exercises)

1. Forward tilt Bulgarian lunge for 30 seconds (one 35# DB)
2. Repeat #1 but with a lighter DB (one 22.5# DB)
3. Repeat #1 & 2 on other leg
4. Repeat #1 w/ no DB
5. Repeat #4 on other leg