CGX: Day 2 of 3 Full Body Split

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This is another excellent total body strength workout. Like Day 1, this workout is done PHA style. For more info on PHA see the Day 1 review. The only difference is that some of the recoveries in this workout are only 15 seconds, which makes this workout more PHA style than Day 1. Though I did find this a challenging workout, it was not as tough as Day 1. The stretch was nice. Mostly because she gives you pigeon pose, which always stretches out my legs and glutes so 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 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 Split (Day 2) is 62:43 minutes (this time does not include the optional 4:41 minute warm up or the 2:48 minute intro, also optional) with a 4 minute stretch. Equipment: dumbbells, chair/bench, glute/booty band, heel wedges, stability ball and a fitness mat. Optional is push up bars. Caroline’s barbell is at 58kg/127.8 pound. Caroline is using 30kg/66 pound, 10kg/22 pound, 7.5kg/16.5 pound, 5kg/11 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Sumo deadlift squat for 60 seconds (stand with legs wide and toes turned out, hold one heavy DB by bar with both hands, torso hinges forward deadlift style when squatting) (one 75# DB)
2. 15 second rest
3. Upright row for 75 seconds (15# DBs)
4. 30 second rest
5. Repeat #1-4 two more times
6. Bulgarian lunge for 60 seconds (2 DBs, static/stationary lunge w/ back foot elevated on bench/step behind you) (22.5# DBs)
7. 30 second rest
8. Repeat #6 & 7 on other leg
9. Diagonal sweep for 60 seconds (sit on bench or chair holding one DB in each hand with palms facing body, torso is hinged forward over thighs, DBs start close to heels, sweep arms up behind you while also opening arms away from you on a diagonal) (10# DBs)
10. 30 second rest
11. Repeat #6-8 but with one DB (one 25# DB)
12. 15 second rest
13. Repeat #9 for 75 seconds
14. Repeat 10-13
15. 30 second rest
16. Banded bridge for 60 seconds (lay on back on mat, knees bent and feet close to glutes, glute band is around thighs above knees, legs are open so there is constant tension on band, barbell or heavy DB rests on hips, raise and lower hips) (86# barbell)
17. 30 second rest
18. Repeat #16 & 17 w/out glute band
19. Deep push ups for 60 seconds (Caroline is using push ups bars to go deeper, I used DBs)
20. 30 second rest
21. Repeat #16-20 two more times
22. Heel elevated squats for 60 seconds (heels are elevated on heel wedges, DBs held at shoulders) (30# DBs)
23. 15 second rest
24. Rear delt row for 75 seconds (sit on bench or chair holding one DB in each hand, torso is hinged forward over thighs, DBs start near heels, row DBs w/ arms open out to sides and palms facing behind you, leading/raising with elbows, arms are bent and elbows are in line with shoulders) (15# DBs)
25. 30 second rest
26. Repeat #22-25 two more times
27. Stability ball roll outs for 60 seconds (lay on back on mat with both heels on ball, raise hips/glutes, roll ball out then back in, keeping hips raised isometrically entire interval)
28. 30 second rest
29. Repeat #27
30. 15 second rest
31. Frontal to lateral raise for 75 seconds (raise arms into a straight arm front raise, at top of raise open arms out to sides then lower arms/DBs to sides, reverse this motion, lifting arms to sides in a lateral raise, at top of raise bring arms together in front of you then lower them to front of thighs) (8# DBs)
32. 30 second rest
33. Repeat #27-32

Finisher: (4 minutes)

1. Toe reach to hollow, 10 reps (lay on back, raise both legs to ceiling keeping both legs straight, crunch upper body reaching hands to feet then lower straight legs until they are a few inches off the floor)
2. Small tucks, 20 reps (lay on back with arms on floor beside you, knees are bent, bring knees into chest while doing  a reverse crunch, when you lower legs keep knees bent
3. Repeat #1 & 2 as many times as possible in 4 minutes