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 upper body workout. It is another higher rep, endurance workout. During the workout it felt metabolic due to all of the renegade rows, but according to my Apple Watch I was never in my cardio zone. Though the finisher fried my upper body, I loved it. I loved finishing the workout off with chest and back work.
The exercises are 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.
Upper Body is 45:10 minutes (this time does not include the optional 3:55 minute warm up or the 3:22 minute intro, also optional) with a 1:30 minute stretch. Equipment: dumbbells, chair/bench, yoga block and fitness mat. Optional is push up bars. Caroline is using 15kg/33 pound, 10kg/22 pound, and 4kg/8.8 pound dumbbells. The weights listed below are what I used.
- Chest fly for 90 seconds (20# DBs)
- 30 seconds
- Push ups for 60 seconds (Caroline is using push up bars, I used DBs)
- 30 second rest
- Repeat #1-4 two more times
- Rear delt row for 90 seconds (sit on bench/step, hinge torso forward over thighs, arms are away from sides, do a wide row, arms out to sides, leading with elbows while remaining hinged forward) (15# DBs first set, 12# DBs last 2 sets)
- 30 second rest
- Shoulder press for 60 seconds (seated in chair, arms are in goal post at bottom of shoulder press) (20# DBs)
- 30 second rest
- Repeat #6-9 two more times
- x1 arm renegade row for 75 seconds (non-working hand rests on yoga block) (one 30# DB)
- 30 second rest
- Repeat #11 & 12 on other arm
- Repeat #11-13 two more times
- Lateral to frontal combined for 75 seconds (raise arms into a straight arm front raise, when arms are shoulder height open arms out to sides in a T then lower to thighs, reverse this motion, raising arms out to sides in a T, when they are at shoulder height, bring arms in front of chest then lower them to fronts of thighs) (8# DBs)
- 30 second rest
- Repeat #15 & 16
- Lateral raise for 30 seconds (8# DBs)
- (no rest) Frontal raise for 30 seconds (8# DBs)
- (no rest) Partials for 15 seconds (lateral raise but only lift arms/DBs partway) (8# Dbs)
- 30 second rest
- Repeat #18-21
Finisher: (4 minutes)
- Alternating renegade row, 10 reps (5 reps per arm) (25# DBs)
- Deadstop push ups, 10 reps (at bottom of push up entire body rests on floor, lift hands briefly before pushing back up to plank keeping body straight from head to heels)
- Repeat #1 & 2 as many times as possible in 4 minutes
