CGX: Max Program Day 31: Just 2 movements for the lower body today!

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 mostly PHA style. For more information on PHA, see Day 1’s post.

As always, I love the first workout of the week in this program. It is always a solid total body strength workout structured to allow you lift heavier. This workout hits the chest, back, shoulders and lower body. The biceps and triceps get worked as well assisting with the upper body exercises. I really feel like I got an excellent total body strength workout this morning. Another Max winner!

This workout is done interval style. The exercise interval and recovery times vary and are noted below in the breakdown. There is an onscreen 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 31 is 38:34 minutes (this time does not include the optional 9:18 minute warm up or 3:21 minute intro, also optional) with a 2:05 minute stretch. Equipment: dumbbells, barbell, chair/bench 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 20kg/44 pound, 15kg/33 pound, and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. Arnold press for 60 seconds (seated in chair with back) (20# DBs)
2. 30 second rest
3. Static lunge (stationary lunge) (30# DBs)
4. 30 second rest
5. Repeat #3 & 4 on other leg
6. Alternating chest press for 60 seconds (arms/DBs are extended straight to ceiling, alternate lowering arms) (30# DBs)
7. 30 second rest
8. Repeat #3-7 two more times
9. Repeat #1 & 2
10. 1.5 rep bridge for 60 seconds (lay on back on mat, knees bent and heels close to glutes, barbell rests on hips, raise hips, lower halfway, raise hips then lower hips back to mat) (barbell @ 115#)
11. 30 second rest
12. Full range bridge for 30 seconds (barbell @ 115#)
13. 30 second rest
14. Rotational row for 60 seconds (single arm row, one knee and same side hand on bench, palm faces behind you at bottom of the row, as you row rotate hand/DB so palm face in front of you at top of row) (one 40# DB)
15. 30 second rest
16. Repeat #14 & 15 on other arm
17. Repeat #10-16 two more times
18. Repeat #1 & 2

Finisher: (barbell @ 115#)

1. Full range bridge for 20 seconds
2. (no rest) Hold isometrically at top of bridge for 10 seconds
3. (no rest) Repeat #1