CGX: Intent Program Day 14: Around the Worlds in 2 Minutes…

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 workout. Though not the strict supersets Caroline usually does with no rest between sets, this is still basically a superset workout. You are not working the same muscle group though but sometimes it is the opposing muscle group. You do one exercise for 60 seconds then you get a short 15 second rest and do another exercise for 75 seconds. You get a longer 30 second rest between supersets. It gets tough! You do 3 sets of almost everything except the final exercise before the finisher and you do that one for 2 solid minutes. Caroline gives your upper body an excellent strength workout! And the finisher is 4 minute ab complex.

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 along the bottom of the screen, counting down the workout time as a percentage.

Around the Worlds in 2 Minutes is 44:55 minutes (this time does not include the optional 3:55 minute warm up or the 3:29 minute intro, also optional) with a 1:45 minute stretch. Equipment: dumbbells, a chair or bench and a fitness mat. Optional is push up bars. Caroline is using 17.5kg/38.6 pound, 15kg/33 pound, 10kg/22 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Alternating chest press for 60 seconds (alternate arms) (30# DBs)
2. 15 second rest
3. Pullovers for 75 seconds (one 35# DB)
4. 30 second rest
5. Repeat #1-4 two more times
6. Hammer press for 60 seconds (seated in chair, shoulder press with palms facing each other/sides of face) (20# DBs)
7. 15 second rest
8. Rear fly (palms facing behind) for 75 seconds (seated rear delt flys, torso is hinged forward over thighs) (8# DBs)
9. 30 second rest
10. Repeat #6-9 two more times
11. Deep push ups for 60 seconds (Caroline is using push up bars to go deeper into her push up, I used dumbbells)
12. 15 second rest
13. Pause rear diagonal fly for 75 seconds (seated in chair, torso hinged forward over thighs, with arms partially straight lift arms/DBs behind you with arms a few inches away from body so they are raised on a diagonal) (8# DBs)
14. 30 second rest
15. Repeat #11-14 two more times
16. Deadstop row for 75 seconds (bent over single arm row (one knee and non-working hand rest on bench), at bottom of row rest DB on floor and hand releases DB briefly) (one 45# DB)
17. 15 second rest
18. Repeat #16 & 17 on other arm
19. Repeat #16-18 two more times
20. Around the world for 2 minutes (with palms facing forward and hands in front of thighs, keeping arms straight, raise DBs out to sides then overhead, lower DBs out to sides and back in front of thighs) (8# DBs)

30 second rest

Finisher: (4 minutes)

1. Leg lower, 20 reps (lay on back on mat, hands behind head and head/shoulders elevated, extend straight legs to ceiling, lower legs until they are a few inches off the mat then raise them back to start)
2. Small tuck, 20 reps (still laying on back, head resting on mat and arms on mat beside hips, legs are bent, keeping knees bent, do a reverse crunch bringing knees into chest and lifting hips then lower legs tapping heels to mat)
3. Repeat #1 & 2 as many times as possible in 4 minutes