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 and exhausting workout.I do think some of that is due to my life circumstances. I am not sleeping well because my 16 year old dog is receiving cancer treatment that has “lamed” her–temporarily, I pray. So my husband and I are up and down all night caring for a dog that cannot care for herself at all right now. It’s stressful and tiring. In fact I skipped yesterday’s workout (cardio day) but today I was back at it and this workout kicked my butt! The squat triset is what really did me in. 2 minutes of squats followed by 30 seconds of sprawl to squat pause. My legs were so fatigued by the time we got to the sprawl to squat pause that I was really pushing through–my legs did not want to pause! Then all of the core work at the end! By the time we got to the finisher my hip flexors were really protesting! An excellent workout, of course. It is a full body workout but the real focus is on lower body, chest, shoulders and core. Oh, and rather than the 4:40 minute total body warm up, this workout uses the 6 minute lower body warm up. The stretch at the end was very nice and gave my hip flexors the stretching they needed.
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. 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 47:27 minutes (this time does not include the optional 6 minute warm up or the 3:46 minute intro, also optional) with a 3:55 minute stretch. Equipment: dumbbells, barbell, bench and a fitness mat. Caroline’s barbell is at 48kg/105.8 pounds. She is also using 20kg/44 pound, 15kg/33 pound, 10kg/22 pounds and 5kg/11 pound dumbbells. The weights listed below are what I used.
- Static lunges for 60 seconds (stationary lunges) (30# DBs)
- 30 second rest
- Repeat #1 & 2 on other side of body
- Deadstop chest press for 60 seconds (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) (30# DBs)
- 30 second rest
- Repeat #1-5 two more times (final recovery is 60 seconds)
- Hip thrust for 60 seconds (lean back against your bench or step, place barbell on hips, knees bent and feet on floor in line with knees, raise and lower hips slowly) (95# barbell)
- 15 second rest
- Repeat #7 for 30 seconds
- Repeat #8 & 9 (rest before #11 is 30 seconds)
- Rear fly (palm behind) for 30 seconds (single arm rear delt fly with palm facing behind you) (one 10# DB)
- (no rest) Partials for 30 seconds (repeat #11 but only lift arm/DB halfway) (one 10# DB)
- (no rest) Single arm overhead shoulder press for 30 seconds (one 20# DB)
- (no rest) Single arm push press for 30 seconds (same as #13 but use lower body to push DB overhead with power) (one 20# DB)
- 30 second rest
- Repeat #11-15 on other arm
- Paused high squat for 60 seconds (hold DBs on shoulders, pause briefly at bottom of squat) (30# DBs)
- (no rest) Repeat #17 w/out DB for 60 seconds (body weight)
- (no rest) Sprawl to squat pause for 30 seconds (lower into a wide squat, place hands on floor, jump feet back to plank, jump feet back into squat, raise hands off floor but do not stand, remain in squat, pausing briefly, and repeat)
- 30 second rest
- Repeat #7-20
- X1 side sit up reach for 30 seconds (lay on back, one knee bent with foot on mat, other leg is extended straight to ceiling, do a sit up while reaching one arm (opposite of extended leg) to foot of extended leg, lower upper body back to mat while also lowering extended leg until it is a few inches off mat)
- (no rest) Toe reach for 30 seconds (same position as #22 but keep leg extended to ceiling and crunch upper body while reaching opposite hand to foot)
- (no rest) Repeat #22 & 23 on other side of body
- (no rest) Repeat #22-24
15 second rest
Finisher: Alternating leg lowers for 120 seconds (lay on back, head/shoulders elevated, raise legs straight to ceiling, lower one leg until it is a few inches off the mat, as you raise that leg back to start, lower the opposite leg)
