CGX: Max Program Day 32: Iso delt abduction in the finisher…fire!

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.

This full body workout is more endurance based with longer intervals and slightly shorter recoveries. For this reason Caroline uses lighter dumbbells. And even with lighter dumbbells–and for some exercises no dumbbells–it still burned. My hamstrings are sore from the bridges in yesterday’s workout so I definitely felt them during the stability ball roll outs. And the finisher! Caroline isn’t joking with the title. What a shoulder burner!

This workout is done interval style. Each exercise is done for 75 seconds followed by  25 second recovery. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a bar along the bottom of the screen that counts down the entire workout time as a percentage. Caroline shows 2 alternatives to stability ball roll outs during the recovery; one with sliding devices and one body weight.

Day 32 is 38:18 minutes (this time does not include the optional 9:18 minute warm up or 2:50 minute intro, also optional) with a 1:35 minute stretch. Equipment: dumbbells, chair/bench, stability ball, yoga block, heel wedges 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 12.5kg/27.5 pound, 7.5kg/16.5 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Heel elevated squats (heels are elevated on heel wedges, hold one DB in both hands in front of chest) (one 35# DB)
2. Upright row (15# DBs)
3. Repeat #1 & 2 two more times
4. Stability ball roll outs (lay on back on mat, place calves/heels on stability ball, raise hips and keep them raised as you roll ball in towards glutes then back out)
5. Pullover (one 35# DB)
6. Repeat #4 & 5 two more times
7. Bodyweight Bulgarian lunge (stationary/static lunge, back leg is elevated on bench/step behind you, front foot is on a yoga block)
8. Repeat #7 on other leg
9. Diagonal raise (straight arm front raise but arms are open and raised in a V) (8# DBs)
10. Repeat #7-9 two more times

Finisher: (8# DBs)

1. Diagonal raise hold for 15 seconds (raise arms to top of raise and hold isometrically)
2. Full range diagonal raise for 15 seconds
3. Repeat #1 & 2