This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Wow! This was a tough and intense metabolic full body workout. Caroline really kicked my butt. She starts you out with straight sets of two exercises then you move onto a circuit made up of a superset, a triset and a giant set. You repeat that circuit twice then she ends the workout with a long giant set of ab work followed by a 2 minute ab finisher. I was wiped out by the end of this workout! But she definitely worked my entire body very well!
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(s). 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 47:03 minutes (this time does not include the optional 4:40 minute warm up or the 4:52 minute intro, also optional) with a 3:10 minute stretch. Equipment: dumbbells, chair/bench, yoga block, heel wedges and a fitness mat. Caroline is using 30kg/66 pound, 10kg/22 pounds and 7.5kg/16.5 pound dumbbells. The weights listed below are what I used.
- Paused sumo squat for 90 seconds (stand with legs wide and toes turned out, hold one heavy DB by bar with both hands, pause briefly at bottom of squat) (one 70# DB)
- 30 second rest
- Seated frontal raise for 60 seconds (sit on corner of chair or bench, knees are bent and open wide, hold one DB in both hands, from this position do a straight arm front raise, keep spine straight) (one 20# DB)
- 30 second rest
- Repeat #1-4 two more times
- Sumo squats for 60 seconds (same as #1 but with no pause) (one 70# DB)
- (no rest) Body weight elevated squats for 60 seconds (heels are elevated on wedges)
- (no rest) Squats/jump squats for 30 seconds
- 30 second rest
- Upright row for 60 seconds (15# DBs)
- (no rest) Face pulls for 60 seconds (similar to a bent over row, at bottom of move palms are facing behind you, as you pull up raising DBs to shoulder level, rotate palms slightly so they facing each other/your face–bring thumbs to ears and squeezing shoulder blades together) (15# DBs)
- 30 second rest
- Static lunge for 60 seconds (stationary lunge w/ front foot on yoga block) (25# DBs)
- (no rest) Lunge to squat for 30 seconds (no DBs, front foot still on yoga block, alternate one squat with one step back lunge)
- (no rest) Body weight static lunge for 30 seconds (front foot still on yoga block)
- 30 second rest
- Repeat #13-16 on other leg
- Renegade row for 30 seconds (alternate arms) (30# DBs)
- (no rest) Push ups for 30 seconds (still holding DBs, arms close to sides so they are tricep push ups)
- (no rest) Repeat #18 & 19
- 30 second rest
- Repeat #6-21
- Hover to alt foot reach for 60 seconds (lay on back on mat, head/shoulders elevated, both legs extended to ceiling, lower one leg toward floor while reaching opposite hand toward foot raised to ceiling, switch legs while reaching other hand to opposite leg when it is raised to ceiling)
- (no rest) Alternating toe reach for 60 seconds (still on back, legs raised to ceiling, crunch upper body while reaching one hand to opposite foot)
- (no rest) Alternating crunch for 60 seconds (lay on back with hands behind head, when you crunch upper body, one elbow angles toward opposite knee)
- (no rest) Alternating arc for 60 seconds (same starting position as #25, circle crunch upper body first one way then the other)
10 second rest
Finisher: Tuck to starfish for 2 minutes (lay on back on mat, bring knees into chest with hands on shins, open arms and legs so body is in an X position then return to start, head/shoulders remain elevated and legs/feet never touch the mat)
