CGX: Max Program Day 34: Push ups at the end to push us to a deadstop literally!

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.

I found this to be a very tough and excellent workout. I did try to lift the heaviest weight I could with good form for all reps. And I succeeded but it worked me hard. And those stability ball roll outs! My hamstrings are fried. I feel like every workout this week hit them hard. Caroline works your entire body in this workout, but the focus is the back, chest, shoulders and the entire lower body.

This workout is done interval style. Most of the exercises are done for 60 seconds followed by a 30 second recovery. If the interval or recovery time is different, it is noted below. 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 34 is 38:24 minutes (this time does not include the optional 9:18 minute warm up or 3:15 minute intro, also optional) with a 2:45 minute stretch. Equipment: dumbbells, chair/bench, stability ball, and fitness mat. Push up bars are optional. You are also using the 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 30kg/66 pound, 17.5kg/38.5 pounds, 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. Sumo deadlift squat (legs are wide with toes turned out, hold one DB in both hands, hinge torso forward deadlift style and do sumo squats in this position) (one 70# DB)
2. Deadstop row (single arm row w/ one knee and non-working hand resting on bench, when you lower DB, set it on floor and release it briefly) (one 45# DB)
3. Repeat #2 with other arm
4. Repeat #1-3 two more times
5. Elevated paused lunge (static/stationary lunge, front foot is elevated on yoga block, pause briefly at bottom of lunge) (30# DBs)
6. Repeat #5 on other leg
7. Hammer press (shoulder press, Caroline is seated in a high back chair, palms face each other framing head) (20# DBs)
8. Repeat #5-7 two more times
9. 1.5 rep stability ball roll outs for 75 seconds (lay on back on mat with both heels on ball, raise hips/glutes, roll ball out slowly then back in, roll out partway, roll back in, then roll back out all the way, keeping hips elevated entire interval)
10. 15 second rest
11. Push ups for 30 seconds (Caroline is using push up bars, I used DBs)
12. Repeat #9-11 two more times

15 second rest

Finisher: Deadstop push ups for 45 seconds (at bottom of push up entire body rests on floor, lift hands briefly before pushing back up to plank)