This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This was an intense metabolic workout. Though technically it is a full body workout, the focus is on the lower body, shoulders and core. The triceps and chest get a bit of work, and the low back is always worked when doing deadlifts. But the upper, mid back/lats and the biceps do not get much work other than as ancillary/assisting muscle groups. However, if you are following the Unleash calendar then no worries, because Day 10 spends lots of time on your back, lats and biceps.
The first part of the workout is straight sets alternating shoulder press with deadlifts. Then you move into a circuit of supersets that you do twice. That is when the workout gets metabolic. The workout ends with some intense ab/core work and you get no rest during that. 5 minutes of core work then you get a brief 10 second rest before the finisher–more core work! 2 solid minutes! I was definitely well worked by the end of this workout!
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 43:33 minutes (this time does not include the optional 4:40 minute warm up or the 3:15 minute intro, also optional) with a 2:30 minute stretch. Equipment: dumbbells, heel wedges, a chair or bench, high step or box and a fitness mat. Caroline is using 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used. My high step was at 18 inches.
- Hammer press for 60 seconds (seated shoulder press, arms are in front of you so palms face you) (25# DBs first set, 22.5# DBs last 2 sets)
- 30 second rest
- RDL for 60 seconds (Romanian deadlift, toes are elevated on wedges) (hex trap bar @ 105#)
- 30 second rest
- Repeat #1-4 two more times
- Squat to press for 60 seconds (stand holding DBs at shoulders, lower into squat and when you stand, do an overhead shoulder press) (20# DBs)
- (no rest) 1/2 rep squats (rise at 15 sec) for 30 seconds (hold one DB in both hands in front of chest, lower to bottom of squat but only raise halfway, after 15 seconds you will hear a beep, stand all the way then lower back into 1/2 rep squats) (one 35# DB)
- 30 second rest
- Static lunge for 60 seconds (stationary lunges) (25# DBs)
- (no rest) Bodyweight static lunge for 30 seconds
- 30 second rest
- Repeat #9-11 on other leg
- Tricep dips (on chair or bars) (Caroline is doing them on her box)
- (no rest) Decline push ups (feet are on box, hands are on floor)
- 30 seconds
- Body weight Bulgarian lunge for 60 seconds (stationary/static lunge, back leg is elevated on step/box)
- (no rest) Step up for 30 seconds (step ups onto box, working leg remains on box entire interval)
- 30 second rest
- Repeat #16-18 on other leg
- Repeat #6-19
- Sit up for 60 seconds (full sit up holding one DB in both hands, DB comes to top of knees at top of sit up) (one 20# DB)
- (no rest) x1 toe reach crunch for 60 seconds (lay on back, one knee bent w/ foot on mat, other leg is extended straight to ceiling, hold one DB in both hands, crunch upper body while reaching DB toward foot then lower straight leg until it is a few inches off mat) (one 15# DB)
- (no rest) Repeat #22 on other side of body
- (no rest) Repeat #22 & 23 w/o DB
10 second rest
Finisher: Reverse crunch for 120 seconds/2 minutes (lay on mat with hands behind head, lower straight legs until they are a few inches off mat, raise legs and lift hips into a reverse crunch, pushing feet past head)
