This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Just like all of the other CGXmas workouts I’ve done so far, Caroline manages to pack a solid upper body workout into just under 25 minutes. It’s perfect for if you are short on time or, like me, and you like stacking workouts. After I did this workout I followed it with her Rear Delt Directed Shoulders. My shoulders are feeling very pumped right now!
This workout is made up of supersets. You will do two exercises, back to back with no rest between them then you get a 30 second recovery. There is a timer in the upper left hand side of the screen, counting down your intervals and recoveries. During the recovery, Caroline previews the next superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.
Upper Body Supersets is 24:24 minutes (this time does not include the optional 5:52 minute warm up or the 2:06 minute intro, also optional) with a 2 minute stretch. Equipment: dumbbells, a bench and a fitness mat. Caroline is using 15kg/33 pound, 10kg/22 pound, and 5kg/11 pound dumbbells. The weights listed below are what I used.
- Double arm bent over row for 45 seconds (32.5# DBs)
- Push ups for 45 seconds (Caroline is using push up grips with arms wider than shoulder width, I used DBs)
- 30 second rest
- Repeat #1-3 two more times
- Pullover for 90 seconds (one 40# DB)
- Hammer press for 45 seconds (overhead shoulder press, palms face each other) (22.5# DBs)
- 30 second rest
- Repeat #5-7 two more times
- Bent over rear delt flys (palms facing behind you) for 45 seconds (8# DBs)
- Full range lateral raises for 45 seconds (start w/ palms facing thighs, raise arms to side w/ palms facing floor, continue raising arms overhead, palms facing in front of you, reverse this motion, bringing DBs back to start in front of thighs) (8# DBs)
- 30 second rest
- Repeat #9-11 two more times
Finisher: (90 seconds; each exercise is done for 30 seconds w/ no rest/recovery between exercises)
- Regular push ups
- Tricep push ups
- Cobra push ups (push torso up cobra style, hands under shoulders)
