CGX: Max Program Day 30: Stabilising our core while limbs moving…deadbugs!

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 workout! Caroline fried my arms, shoulders, core and outer thighs. Every muscle group we hit in this workout was burning. And that finisher! I was whimpering by the end. This is one long circuit made up of supersets and trisets. Each time you repeat the circuit the dead bugs and the bicep curls change slightly. The legs are only worked with a glute/booty band but as long as you are using one with strong resistance and keeping constant tension on the band, then it definitely does the job of frying your outer thighs.

The exercises are done interval style. The exercise interval times vary and are noted below in the breakdown. Each superset or triset 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 30 is 39:10 minutes (this time does not include the optional 9:18 minute warm up or 3:12 minute intro, also optional) with a 2 minute stretch. Equipment: dumbbells, glute band, 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 7.5kg/16.5 pound, 5kg/11 pounds and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Dead bug (one side) for 60 seconds (lay on back, legs are raised w/ knees bent at 90 degrees and arms are extended straight to ceiling, hold one DB in one hand, lower arm w/ DB overhead while also extending the opposite leg straight) (one 12# DB)
2. (no rest) Repeat #1 on other side of body
3. (no rest) Tuck to extend for 60 seconds (set DB aside, still laying on back, extend arms overhead and legs out straight in line with hips but elevated a few inches off mat, head/shoulders also remain elevated, bring knees into chest and tap hands to ankles)
4. 15 second rest
5. Front to lateral for 45 seconds (straight arm front raise with palms facing the floor, when arms reach shoulder height open them out to sides then lower DB to sides, reverse this motion raising arms to side, when they reach shoulder level bring DBs in front of you then lower them to thighs) (8# DBs)
6. (no rest) Alternate one front raise with one lateral raise for 45 seconds (8# DBs)
7. 15 second rest
8. Banded lateral walk for 60 seconds (glute band is around thighs just above knees, side step the length of your mat and back)
9. (no rest) Alternating side step for 60 seconds (band is still around thighs, alternate stepping side to side)
10. 15 second rest
11. Alternating palm up bicep curls for 60 seconds (18# DBs)
12. (no rest) Repeat #11 but lift arms with momentum for 30 seconds (18# DBs)
13. 15 seconds
14. x2 dumbbells skull crusher for 60 seconds (15# DBs)
15. (no rest) Continue #14 holding one DB in both hands for 60 seconds (one 15# DB)
16. 15 second rest
17. Straight leg dead bug (one side) for 16 seconds (repeat #1 but with legs straight) (one 12# DB)
18. (no rest) Repeat #17 on other side of body
19. (no rest) Repeat #3
20. 15 second rest
21. Repeat #5-10
22. Alternating hammer curls for 60 seconds (20# DBs)
23. (no rest) Continue #22 with momentum for 30 seconds (10# DBs)
24. 15 second rest
25. Repeat #14-16
26. Dead bug to crunch for 60 seconds (straight leg dead bug, at top of dead bug crunch upper body, reaching DB and other hand to feet) (one 12# DB)
27. (no rest) Repeat #26 on other side of body
28. (no rest) Repeat #3
29. 15 second rest
30. Repeat #5-10
31. Alternating rotational curls for 60 seconds (starts as a hammer curl, but rotate DBs so palms face upward at top of curl) (18# DBs)
32. (no rest) Repeat #31 with momentum for 30 seconds (18# DBs)
33. 15 second rest
34. Repeat #14-16

Finisher:

1. Lay on back on mat with glute band around thighs above knees, knees are bent with feet on mat close to glutes, open and close thighs for 45 seconds
2. (no rest) Keep knees open wide and pulse them against the band for 15 seconds
3. (no rest) Repeat #1 & 2
4. (no rest) Repeat #1 for 30 seconds