CGX: Max Program Day 12: Higher reps are just a lot of fun!

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 is a tough, high rep/endurance level full body workout. I was working hard! The intervals are longer and Caroline uses the momentum technique the really burn the muscles. I averaged 18-22 reps each set and I usually kept pace with Caroline. When I didn’t, I was actually lifting slower than her, not faster! Compared to the previous two weeks of Max, I liked this workout a lot more than Week 1 & 2’s Day two workouts. This workout definitely worked me very well.

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 side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a bar along the bottom of the screen that counts down the entire workout time as a percentage. Caroline shows 2 alternatives to stability ball roll outs during the recovery; one with sliding devices and one body weight.

Day 12 is 38:55 minutes (this time does not include the optional 9:18 minute warm up or 2:50 minute intro, also optional) with a 1:35 minute stretch. Equipment: dumbbells, chair/bench/box, 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 actual workout Caroline is using 30kg/44 pound, 15kg/33pound, 5kg/11 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Sumo squat for 75 seconds (stand with legs wide, toes turned out, hold one DB in both hands by bar) (one 60@# DB)
2. 30 second rest
3. Sweeps for 75 seconds (seated on bench or chair, hinge forward, keeping arms mostly straight and close to sides, sweep arms upward behind you) (11# DBs)
4. 30 second rest
5. Repeat #1-4 two more times
6. Stability ball roll outs for 90 seconds (lay on back on mat, place calves on stability ball, raise hips and keep them raised as you roll ball in towards glutes then back out)
7. 15 second rest
8. Lateral raise for 75 seconds (9# DBs)
9. 30 second rest
10. Repeat #6-9 two more times
11. Momentum step ups for 75 seconds (stand beside high step/box and place one foot on high step/box, raise other foot off floor with power to tap top of box then step it back to floor, working leg remains on box/step the entire interval)
12. 30 second rest
13. Repeat #11 & 12 on other leg
14. Momentum single arm row for 75 seconds (one hand and same side knee rest on bench, row DB up with power) (one 40# DB)
15. 30 second rest
16. Repeat #14 & 15 on other arm
17. Repeat #11-16

Finisher: (8# DBs)

1. Slow lower lateral raise for 15 seconds (raise arms/DBs at normal pace and lower slowly)
2. (no rest) Lateral raise to a normal tempo for 15 seconds
3. Repeat #1 & 2 two more times