CGX: Unleash Day 4: 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 a tough metabolic strength workout. According to my Apple Watch I spent 9 minutes is zone 5 and 14 minutes in Zone 4! So I was definitely getting some cardio with my strength work. Though the title says “full body” and you are working your entire body, the primarily focus is your lower body and core. Like the other workouts in the Unleash Series that I have done so far, the workout starts with straight sets then kicks up the intensity with supersets and trisets. I did feel like I needed a longer stretch at the end so I tacked one on.

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 corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar at the bottom of the screen, counting down the workout time as a percentage.

Full Body is 42:54 minutes (this time does not include the optional 11:38 minute warm up or the 2:57 minute intro, also optional) with a 1:25 minute stretch. Equipment: dumbbells, a barbell, heel wedges and a fitness mat. Caroline is using a 48kg/105.8 pound barbell, and 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. Renegade rows for 60 seconds (alternate arms) (30# DBs)
2. 30 second rest
3. RDL for 60 seconds (Romanian deadlifts) (hex trap bar @ 105#)
4. 30 second rest
5. Repeat #1-4 two more times
6. Hip thrust for 60 seconds (lean back against your bench or step, place barbell on hips, knees are bent and feet are in line with knees, raise and lower hips slowly) (barbell @ 88#)
7. Alternating rear/reverse lunges for 90 seconds (20# DBs)
8. 30 second rest
9. Maker for 60 seconds (start in plank, do one renegade row each arm, jump feet into DBs so you are in squat, do a double arm bicep curl, stand w/ DBs at shoulders, do one overhead press, squat and place DBs on the floor, jump feet back to plank and do one push up) (20# DBs)
10. Push ups for 30 seconds (Caroline’s is still holding the DBs and her arms are narrow so that she is actually doing tricep push ups with legs wide)
11. 30 second rest
12. 1/2 rep static lunge (rise 10 second beep) for 60 seconds (lower to bottom of lunge but only raise halfway, when you hear the beep (every 10 seconds) raise all the way out of lunge) (20# DBs)
13. Body weight rear/reverse step back lunge for 30 seconds
14. 30 second rest
15. Repeat #12-14 on other leg
16. Elevated squats for 60 seconds (heels are elevated on wedges, DBs are held at shoulders) (30# DBs)
17. x1 dumbbell 1.5 reps for 60 seconds (heels still on wedges, hold one DB in both hands at chest, lower to bottom of squat, raise halfway, lower to bottom of squat, raise all the way) (one 30# DB)
18. 30 second rest
19. Hover to tuck for 60 seconds (lay on back on mat, extend body with shoulders and legs elevated, bent knees while raising upper body and pulling knees into chest and tapping hands to heels)
20. Toe reach to hollow for 60 seconds (lay on back with head elevated and arms extended overhead, legs are extended with legs a few inches off mat, raise straight legs to ceiling and crunch upper body, reaching hands to toes)
21. Toe reaches for 60 seconds (lay on back with head elevated, legs extended straight to ceiling, crunch upper body while reaching hands to toes)
22. 30 second rest
23. Repeat #6-22

Finisher: (90 seconds; no rest/recovery between exercises)

1. Plank to tuck for 30 seconds (in straight arm plank, jump feet in under chest then jump back out to plank)
2. Sprawl for 30 seconds (start standing, place hands on floor, jump feet out to plank, jump feet back into hands then stand)
3. Repeat #1