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 great workout to end the Unleash Series with–for me that is. I did the Unleash workouts out of order so this is the last workout in the series for me. Plyometrics are back to really fry your legs. And the workout ends with 6 solid minutes of core work with only one 15 second break. This was a tough workout! Caroline works your entire body starting with straight sets that hit the shoulders and hamstrings followed by a circuit of trisets to work everything else and ending with core work.
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 46:18 minutes (this time does not include the optional 4:41 minute warm up or the 3:07 minute intro, also optional) with a 2:35 minute stretch. Equipment: dumbbells, heel wedges, yoga block and a fitness mat. Optional is push up bars. Caroline is using 17.5kg/38.5 pound, 10kg/22 pound and 7.5kg/16.5 pound dumbbells. The weights listed below are what I used.
- Upright row for 60 seconds (15# DBs)
- 30 second rest
- Staggered RDL for 60 seconds (single leg deadlift, toes of working leg are elevated on heel wedge, back/non-working leg is in kickstand) (one 40# DB)
- 30 second rest
- Repeat #3 & 4 on other leg
- Repeat #1-5 two more times
- Elevated squats for 60 seconds (heels are on heel wedges, DBs are held at shoulders) (30# DBs)
- (no rest) 1/2 rep squats/jumps for 30 seconds (jump squats, do not rise out of squat, jump from squat position and land in squat)
- (no rest) Body weight elevated squats for 30 seconds (repeat #7 w/out DBs)
- 30 second rest
- Pullover for 60 seconds (one 40# DB)
- (no rest) Push ups for 60 seconds (Caroline is using push up bars, I used DBs)
- (no rest) Plank saw for 30 seconds (in elbow plank, shift body forward and back, pushing with feet)
- 30 second rest
- Deadstop lunge for 60 seconds (static/stationary lunges, front foot is elevated on yoga block, at bottom of lunge, lower knee all the way to mat so you are in kneeling lunge briefly) (25# DBs)
- (no rest) Body weight regular lunge for 60 seconds (no DBs, front foot is still elevated on yoga block)
- (no rest) Rear lunge jump for 30 seconds (step one leg back into lunge, pull back leg forward into a knee raise while also jumping)
- 30 second rest
- Repeat #15-18 on other leg
- Repeat #7-19
- Butterfly sit up for 60 seconds (lay on mat, knees bent and open with soles of feet together, do a full sit up, reaching hands past feet)
- (no rest) Crunch for 60 seconds (legs still in butterfly, crunch upper body)
- (no rest) Repeat #21 & 22
15 second rest
Finisher: Reverse crunch for 2 minutes (lay on back, head/shoulder raised, hands behind head, lower straight legs until they are a few inches above mat, bend knees pulling them into chest then lift legs and raise hips into a reverse crunch while pushing feet past head)
