CGX: Max Program Day 27: Bodyweight Unilateral Supersets for the Glutes!

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 an higher rep endurance level workout. You are only using dumbbells for the upper body exercises. Lower body is all body weight/props. Though I did feel the burn in my lower body (especially during the stability ball roll outs), my arms and shoulders felt it more.

This workout is done interval style. The exercise interval and recovery times vary and 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 along the bottom of the screen, counting down the workout time as a percentage. For the stability ball roll outs Caroline shows several alternate exercises you can do using sliding disks or no additional equipment.

Day 27 is 38:14 minutes (this time does not include the optional 9:18 minute warm up or 2:39 minute intro, also optional) with a 2:10 minute stretch. Equipment: dumbbells, stability ball, chair/bench, 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 actual workout Caroline is using 10kg/22 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Stability ball roll out for 90 seconds (lay on back with both heels on stability ball, raise hips and roll ball into glutes then roll back out, keeping hips raised the entire time)
2. 30 second rest
3. Diamond press for 90 seconds (similar to a chest press, but DBs are pressed together over chest and arms/elbows are kept close to sides the entire time) (18# DBs)
4. 30 second rest
5. Repeat #1-4 two more times
6. Paused forward tilt Bulgarian lunge for 75 seconds (stationary lunge, back leg is elevated on step/bench behind you, toes of front foot are elevated on heel wedge, torso is hinged forward over front leg)
7. (no rest) x1 leg hip thrust for 60 seconds (lean back against your bench or step, knees bent w/one foot on floor, other leg raised, raise and lower hips slowly)
8. 15 second rest
9. Repeat #6 & 7 on other leg
10. 15 second rest
11. Rear delt row for 60 seconds (sit in chair or on bench, torso is hinged forward over thighs, row arms/DBs leading with bent elbows, palms face behind you, arms out to sides) (12# DBs)
12. (no rest) Paused partial lateral raise for 60 seconds (standing now, only lift DBs/arms partway and pause briefly) (8# DBs)
13. 15 second rest
14. Repeat #6-13 two more times

Finisher:

1. Diamond push ups for 30 seconds (tricep push ups, hands are together under chest so that thumbs and first fingers form a diamond)
2. Cobra diamond push ups for 30 seconds (hands together under chest with thumb and first fingers forming a diamond, push up into cobra keeping thighs on mat)