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 was an excellent and tough total body workout. It got a little metabolic, too–at least for me it did. The intervals are longer so I probably should have lifted lighter but I didn’t. In the intro Caroline does say this is a higher rep workout. I challenged myself and I was working hard. My entire body is still feeling pumped. Caroline gives us a longer than usual stretch at the end that includes pigeon pose, which felt very good.
This workout is done interval style. Each exercise is done for 75 seconds 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 18 is 40:27 minutes (this time does not include the optional 9:18 minute warm up or 2:40 minute intro, also optional) with a 3:20 minute stretch. Equipment: dumbbells, barbell, glute/booty band, heel wedge, 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 a barbell at 58kg/128 pounds. She is also using 15kg/33 pound, 10kg/22 pound and 7.5kg/16.5 pound dumbbells. The weights listed below are what I used.
- Banded hip thrusts (lean back against your bench or step, place barbell on hips, knees bent and feet on floor, glute band is around thighs just above knees and legs are open so there is constant tension on band, raise and lower hips slowly) (barbell @ 101#)
- Upright rows (15# DBs)
- Repeat #1 & 2 two more times
- Banded RDL (Romanian deadlift, glute band is still around thighs above knees with legs wide enough that there is constant tension on band) (hex deadlift bar @ 100#)
- Pullover
- Repeat #4 & 5 two more times
- Forward tilt rear step lunge (reverse step back lunge, toes of front foot are elevated on heel wedge, torso is hinged forward over front thigh, hold one DB in same side hand as leg that steps back) (one 25# DB)
- Repeat #7 on other leg
- Chest flys (20# DBs)
- Repeat #7-9
- Repeat #7 & 8
Finisher:
- Chest flys for 45 seconds (20# DBs)
- (no rest) Diamond press for 30 seconds (similar to a chest press but DBs are pressed together over chest, arms are kept close to sides) (20# DBs)
Cathe is a good bet! I did one of her older ones last month- Cardio Core Circuit- and found it perfectly beastly.:D I have not seen Tiff and Dan so will have a look at those. I have a lot of Caroline, Tracy Steen and Fitness Kaykay on a to-do list of youtube that now stretches to over 500 workouts! And a kettlebell guy from Germany called Daniel PT whose full body ones are B.R.U.T.A.L. We have such an amazing choice now, it’s overwhelming. To think I did the same level of Jillian’s 30 Day Shred every day for about six months lol. Did you ever have a VHS or DVD you wore out?
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I remember Cardio Core Circuit! That was a favorite of mine. I haven’t done it in forever. My YouTube To Do List is huge, too. I will never get to them all, not when trainers keeping creating so many wonderful workouts. I still have tons of workout DVDs I bought years ago and still haven’t tried! I used to do the same thing with DVDs that I now do with streaming–hoard! Except now it is much cheaper (I pay for YouTube premium so I don’t have to sit through ads). I will have to check out Daniel PT now.
And yes, I do remember when I would return to certain DVD (or VHS) workouts repeatedly. When I first started working out 20+ years ago, it was The Firm and I only had a few VHS tapes–I did them over and over and over. I also remember when I discovered Cathe–she had a few I returned to constantly–her older kickboxing workouts I did all the time, Bootcamp, STS Total Body, X10, Crossfire–I did those workouts over and over and over again. And I loved them.
These days the only trainers I tend to do that with is Naomi Joy and recovery day workouts by trainers like Julia Reppel and Heather Robertson.
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Great breakdown. Those are challenging weights you are using for an ordinary workout, but for a higher rep one- argh! This is a great programme and I am missing it now, especially day 1,3 and 4 of each week.Her new Posterior and Anterior Chain workouts, 60min each, are good and quite hard if you get a chance ( easier than her previous 60min Posterior Chain one though). Though maybe you are all Carolined out at this point hehe.
It is interesting she is now giving a minute’s rest in her new workouts. Hope she doesn’t go entirely down that route for a whole ten week program as I don’t own heavy enough weights at home to make that challenging but rely somewhat on the more metabolic workouts / time under tension / half reps/ supersets/ post exhaust / rest pause style etc to get the work in.
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No, I have not been paying any attention to Caroline’s newest workouts but I will check them out now! They sound intriguing! I am not sure what I am going to do when I finish this long rotation. Since Max and HR12Week 5.0 will extend past when I finish Intent and P.E., I will be mixing those two up with some other stuff. Tiff & Dan was recommended to me and their workouts do look interesting, plus Caroline has some older stuff I was interested in trying. My CGX subscription is good until January so I will at least keep doing her workouts until then! Plus, whenever Cathe’s newest program is shipped I will be doing that.
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