This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Caroline’s Christmas workouts are excellent for when you are short on time because she packs a lot into 20 minutes. Though the focus of this workout is shoulders and chest, my upper back definitely got some work with the rear delt rows. I paired this with her CGXmas Day 20: Biceps & Triceps and my upper body is fried!
All of the exercises in this workout are done interval style. The exercises are all done for 60 seconds but the rest/recoveries vary so they will be noted in the breakdown 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.
Shoulders & Chest is 21:17 minutes (this time does not include the optional 6 minute warm up or the 1:43 minute intro, also optional) with a one minute stretch. Equipment: dumbbells, a chair or bench and a fitness mat. Caroline is using 15kg/33 pounds, 10kg/22 pounds and 5kg/11 pound dumbbells. The weights listed below are what I used.
- Deadstop chest press (lay on back on floor, at bottom of press the back of the arms/triceps rest on the floor briefly before pushing DBs back to ceiling) (35# DBs)
- 30 second rest
- Repeat #1 & 2 two more times (30# DBs)
- Rear delt row (rest one knee and same side hand on bench, rowing arm is out to the side, lead with the elbow when rowing, palm faces behind you) (one 20# DB)
- (no rest) Repeat #3 on other arm
- 15 second rest
- Repeat #4 & 5
- 30 second rest
- Diamond press (similar to a chest press except arms are kept close to sides w/ palms facing each other and DBs are pressed together over chest) (22.5# DBs)
- Repeat 8 & 9 two more times
- 30 second rest
- Lateral raise (single arm lateral raise for 30 seconds then 30 second on other arm) (9# DBs)
- (no rest) Repeat #12
- 15 second rest
- Repeat #12 & 13
30 second rest
Finisher: Frontal to hammer raise for 60 seconds (alternate straight arm front raise w/ palms facing floor with straight arm front raise with palms facing each other) (9# DBs)
