CGX: Max Day 2: A higher rep output!

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This workout, like Day 1, is done PHA style. For more information on PHA, see Day 1’s post. I did not love this workout nearly as much as I did Day 1 but it is still a solid full body metabolic strength workout. Caroline uses different exercises to focus on different muscle groups than we worked yesterday. Additionally, this is a higher rep/endurance level/lighter weight workout. Even though none of the exercises in this workout are favorites of mine (unlike Day 1 which was packed with favorites), the PHA technique made it more enjoyable overall.

This workout is done interval style. The exercise interval times vary and are noted below in the breakdown. Each interval is followed by a 30 second recovery. 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.

Day 2 is 38:50 minutes (this time does not include the optional 9:18 minute warm up or 2:48 minute intro, also optional) with a 2:25 minute stretch. Equipment: dumbbells, chair/bench, yoga block and fitness mat. You are also using a glute band and light dumbbells for the warm up. Caroline is using 4kg/8.8 pound dumbbells. For the actual workout Caroline is using 10kg/22 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Rear step lunges for 75 seconds (reverse/step back lunges, front foot is elevated on yoga block) (20# DBs)
2. Repeat #1 on other leg
3. Sweep for 90 seconds (sit on bench or chair holding one DB in each hand, torso is hinged forward over thighs, sweep arms/DBs up behind you, elbows are slightly bent and arms are kept close to sides) (10# DBs)
4. Repeat #1-3 two more times
5. Bulgarian lunge for 60 seconds (static/stationary lunge, back foot is elevated on chair/bench/step, hold one DB in same side hand as back leg) (one 22.5# DB)
6. (no rest) Continue #5 w/out DB/body weight for 15 seconds
7. Repeat #5 & 6 on other leg
8. Rear delt fly (palms behind) for 45 seconds (seated on chair or bench, torso hinged forward over thighs, palms face behind you) (8# DBs)
9. (no rest) Standing lateral raise for 45 seconds (8# DBs)
10. Repeat #5-9 two more times

Finisher:

1. Rear step lunge for 30 seconds (body weight reverse step back lunges, front foot is elevated on yoga block)
2. (no rest) Hold isometrically at bottom of lunge for 15 seconds
3. (no rest) Repeat #1
4. Repeat #1-3 on other leg