CGX: Max Program Day 42: Lengthened…straight into shortened!

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 is a high rep, endurance level workout. The intervals are long and the rests are short. And though it is a full body workout in the sense that you are working both your upper and lower body, many muscle groups are not worked. But that is obviously okay when considering the program as a whole. You are hitting larger/other muscle groups with heavier weights on other days of the week. I was definitely feeling the burn in this workout!

This workout is done interval style. The work 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 2 alternatives, one using sliding disks and one body weight only.

Day 42 is 37:17 minutes (this time does not include the optional 9:18 minute warm up or 3:11 minute intro, also optional) with a 1:25 minute stretch. Equipment: dumbbells, chair/bench, stability ball, 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, 5kg/11 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Stability ball roll outs for 60 seconds (lay on back on mat, heels on stability ball, raise hips and keep them elevated, roll ball toward glutes then back out)
2. 30 second rest
3. Repeat #1 for 45 seconds
4. 15 second rest
5. Diagonal raise for 75 seconds (somewhere between a lateral raise and a front raise, with arms in a V, raise and lower on a diagonal) (8# DBs)
6. 15 second rest
7. Repeat #1-6 two more times
8. Forward tilt rear step lunge for 60 seconds (reverse step back lunge, torso is hinged forward over front thigh, toes of front foot is elevated on heel wedge, hold one DB in same side hand as back leg) (one 22.5# DB)
9. (no rest) Single leg bridge for 60 seconds (lay on back, one knee is bent with foot close to glutes, other leg is raised, raise and lower hips)
10. 30 second rest
11. Repeat #8-10 on other leg
12. x1 arm rear delt fly for 60 seconds (place one hand and same side knee on bench, do a single arm rear delt fly with palm facing behind you) (one 11# DB)
13. (no rest) Sweep for 45 seconds (same position as #12, keeping arm close to side with palm facing you, sweep arm up behind you) (one 11# DB)
14. 15 second rest
15. Repeat #12-14 on other arm
16. Repeat #8-15
17. Repeat #8 for 30 seconds
18. (no rest) Bodyweight only static lunge for 30 seconds (stationary lunge, toes of front foot are elevated on heel wedge and torso is hinged forward over front thigh)
19. 15 second rest
20. Repeat #17-19 on other leg

Finisher: (8# DBs)

1. Diagonal raise for 30 seconds
2. (no rest) Partials for 30 seconds (same as #1 but only lift partway)
3. (no rest) Repeat #1