This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. For such a short workout this really very fatiguing! Caroline worked my entire upper body, particularly the chest and back, very well. It is impressive how much solid work she packed into 24 minutes. I even used lighter weights than normal and was still burning out by the end of the intervals. Short but excellent workout. I added it onto the end of a lower body workout and between the two I got an excellent and thorough total body workout.
This workout is done interval style. The interval 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.
Push Ups, Pullovers and More is is 23:54 minutes (this time does not include the optional 3:55 minute warm up) with a 1:40 minute stretch. Equipment: dumbbells and fitness mat. Push up bars are optional. Cathe is using 17.5kg/38.5 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.
- Push ups for 60 seconds (Caroline is using push up bars to go deeper, I used DBs)
- 30 second rest
- Pullovers for 90 seconds (one 35# DB)
- 30 second rest
- Repeat #1-4 two more times
- Chest flys for 90 seconds (20# DBs)
- 30 second rest
- Bent over row (pronated) for 6o seconds (palms face body and arms are kept closer to sides rather than flaring out) (25# DBs)
- 30 second rest
- Repeat #6 & 7
- Bent over row (hammer) for 60 seconds (palms face each other and arms are kept close to body) (25# DBs)
- 30 second rest
- Repeat #6 & 7
- Bent over row (supine) (palms face in front of you and arms are kept close to sides) (25# DBs)
30 second rest
Finisher: Tricep push ups for 30 seconds (Cathe is using push up bars, I used DBs)
