CGX: Iron Program Day 49: Full Body

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. So sad! For me, this was the last workout in the Iron Program. What a great strength program! I will be posting an overview/summary tomorrow of the entire program. This is an excellent and intense total body workout. The cluster sets return! You will do a total of 3 cluster sets in the course of the workout and they are burners! I struggled through every one of them. The good struggle! This was an excellent and intense way to end the program.

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 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 40:11 minutes (this time does not include the optional 11:38 minute warm up or the 3:30 minute intro, also optional) with a 3:20 minute stretch. Equipment: dumbbells, chair/bench, booty/glute band, one heel wedge and a fitness mat. Optional is a barbell. Caroline is using 40kg/88 pound, 15kg/33 pounds, 7.5kg/16.5 pound, and 5kg/11 pound dumbbells. She is also using a 48kg/105.8 pound barbell. The weights listed below are what I used.

1. Rear step lunge for 60 seconds (reverse step back lunges) (22.5# DBs)
2. 30 second rest
3. Repeat #1 & 2 on other leg
4. Repeat 1-3
5. Sumo deadlift squat for 60 seconds (legs are wide, toes turned out, hold one heavy DB by bar w/ both hands, hinge forward deadlift style) (one 75# DB)
6. 10 second rest
7. Repeat #5 for 20 seconds
8. Repeat #6 & 7 three more times
9. 30 second rest
10. Chest press for 60 seconds (72.5# barbell)
11. 30 second rest
12. Repeat #10 & 11
13. Alternating renegade row for 60 seconds (30# DBs)
14. 10 second rest
15. Repeat #13 for 20 seconds
16. Repeat #14 & 15 three more times
17. 30 second rest
18. Staggered RDL for 60 seconds (single leg deadlift, front/working toe is elevated on wedge, back leg is in kickstand) (one 40# DB)
19. 30 seconds
20. Repeat #18 on other leg
21. 30 second rest
22. Repeat #18-21
23. Banded bridge for 60 seconds (place band around thighs just above knees, lay on mat, knees bent w/ feet on mat close to glutes, legs open so there is tension on bad, barbell or DB rests on hips, raise and lower hips in bridge) (one 75 # DB)
24. 10 second rest
25. Repeat #23 for 20 seconds
26. Repeat #24 & 25 three more times
27. 30 second rest
28. Upright row for 60 seconds (15# DBs)
29. 30 second rest
30. Repeat #28 & 27
31. Rear delt fly for 60 seconds (sit on bench or chair, torso is hinge forward over thighs) (9# DBs)
32. 10 second rest
33. Repeat #31 but partial reps for 20 seconds (only lift halfway)
34. Repeat #32 & 33 three more times
35. 30 second rest

Finisher: (4 minutes; each exercise is done for 30 seconds w/ no rest/recoveries between exercises)

1. Toe reach (lay on back, straight legs are extended to ceiling, crunch upper body, reaching hands to toes)
2. Leg lower (lay on back, hands behind head, head/shoulders elevated, raise legs straight to ceiling, lower straight legs until they are a few inches off floor, return legs back to start)
3. Repeat #1 & 2
4. One side crunch reach (lay on back, knee bent with foot on mat, other leg is extended straight to ceiling, crunch upper body while reaching one arm (opposite of extended leg) past extended leg)
5. Repeat #4 on other side of body
6. Alternating leg lower (lay on back, head/shoulders elevated, raise legs straight to ceiling, lower one leg until it is a few inches off the mat, as you raise that leg back to start, lower the opposite leg)
7. Toe reach to leg lower (combine #1 & 2–lower straight legs and when you raise them back to the ceiling, crunch upper body reaching for toes)