CGX: Max Program Day 7: Higher rep session with ‘constant’ tension flyes

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

This workout is done PHA style. For more information on PHA, see Day 1’s post.

This a high rep/endurance level workout. I did not find it nearly as enjoyable as yesterday’s workout, but I did still like it. Your entire body gets worked using lighter weights, or no weights at all–just a prop of some sort. I definitely felt it. I was able to do approximately 20+ reps of every exercise except the chest flys. I did those slower than Caroline and I still managed about 18 reps of those. She did 20+. So lots of reps and muscle burn!

This workout is done interval style. The exercises are done for 75 seconds followed by a 25 second rest. 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. For the stability ball roll outs Caroline shows alternate exercises, one using sliding disks and one bodyweight only.

Day 7 is 40:48 minutes (this time does not include the optional 9:18 minute warm up or 4:34 minute intro, also optional) with a 3:20 minute stretch. Equipment: dumbbells, chair/bench, heel wedge, stability ball 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 warm up. For the actual workout Caroline is using 15kg/33 pound, 7.5kg/16.5 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Stability ball roll outs for 75 seconds (lay on back on mat, heels on stability ball, raise hips and keep them elevated, roll ball toward glutes then back out)
2. 25 second rest
3. Lateral raise for 75 seconds (9 DBs)
4. 25 second rest
5. Repeat #1-4 two more times
6. Goblet squat for 75 seconds (one 40# DB)
7. 25 second rest
8. Sweep for 75 seconds (sit on bench/chair, torso is hinged forward over thighs, raise arms/DBs up behind you keeping arms close to sides, slight bend in elbows) (9# DBs)
9. 25 second rest
10. Repeat #6-9 two more times
11. Bodyweight Bulgarian lunge for 75 seconds (static/stationary lunge, back foot is on chair/step behind you, heel of front foot is elevated using heel wedge)
12. 25 second rest
13. Repeat #11 & 12 on other leg
14. Constant tension chest flys for 75 seconds (at top of fly, do not bring DBs together so there is constant tension on arms/chest) (20# Dbs)
15. 25 second rest
16. Repeat #11-15 two more times

Finisher:

1. Constant tension pause goblet squats for 45 seconds (pause briefly at bottom of squat and do not raise all the way out of squat) (one 35# DB)
2. (no rest) Bodyweight rep it out for 30 seconds (bodyweight squats)