CGX: Max Program Day 25: Weighted abs, Sissy’s and arms!

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

Now that I have completed this workout I am halfway through the Max Program and I am very much enjoying it. This was a tough workout. The only lower body exercise is Sissy Squats but they are killer. By the third time through the circuit I was considering doing the alternative exercise Caroline shows you instead. But I persevered! The other killer exercise was the overhead tricep extension/French press. It is superset with tricep dips. So by the time I got to the French press, my triceps were hitting failure quickly! It was comforting to see this was true for Caroline as well!

This workout is one circuit that starts with core work then moves on to upper and lower body strength work. The circuit is repeated 3 times. Each time you repeat the circuit you will do a different bicep curl variation. Otherwise, everything else remains the same. The exercises are done interval style. The exercise interval times vary and are noted below in the breakdown. Each interval (or superset or triset or giant set) is followed by a 15 second recovery. There is an on screen timer 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 25 is 35:23 minutes (this time does not include the optional 9:18 minute warm up or 3:29 minute intro, also optional) with a 1:20 minute stretch. Equipment: dumbbells, bench or chair and fitness mat. This workout has sissy squats, so you need a wall or something to hold onto for balance. If you do the alternative to a sissy squat, then you need heel wedges. 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 7,5kg/16.5 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Weighted toe reach for 60 seconds (lay on back on mat, both legs are extended to ceiling, hold one DB in both hands, crunch upper body reaching DB toward feet) (one 15# DB)
2. (no rest) Weighted crunch for 60 seconds (still on back, knees bent and feet on floor, hold one DB in both hands at chest, do basic crunches) (one 20# DB)
3. (no rest) Elbows past knees crunch for 60 seconds (still on back, hands behind head, knees are bent at 90 degrees, do a full crunch, raising hips to bring bent knees to chest while crunching upper body and bringing elbows outside of knees)
4. 15 second rest
5. Single arm lateral raise for 30 seconds (9# DBs)
6. (no rest) Repeat #5 on other arm
7. (no rest) Repeat #5 & 6
8. 15 second rest
9. Sissy squat for 90 seconds (stand holding onto something for balance (Caroline is holding wall), heels are raised, torso leans back as you lower knees so they almost touch the floor; the alternative given is bodyweight heel elevated squats)
10. 15 second rest
11. Tricep dips for 60 seconds (using chair or bench)
12. (n0 rest) Overhead tricep extension for 60 seconds (French press seated on bench or chair) (one 20# DB)
13. 15 second rest
14. Palm up bicep curls for 75 seconds (16.5# DBs)
15. 15 second rest
16. Repeat #1-13
17. Hammer curls for 75 seconds (16.5# DBs)
18. 15 second rest
19. Repeat #1-13

Finisher:

1. Palms up curl pulses for 15 seconds (arms are bent at 90 degrees, pulse DBs upward) (15# DBs)
2. (no rest) Full range palms up bicep curls for 30 seconds (15# DBs)
3. (no rest) Repeat #1 & 2 as hammer curls (15# DBs)