CGX: Max Program Day 43: Extra attention to the quads!

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.

This is another higher rep/endurance level workout, but Caroline gives us longer rests than she did in yesterday/Day 42. That, plus the PHA factor, makes it easier to challenge yourself with the weight you use for some of the exercises. I found this to be a challenging, excellent  and enjoyable full body workout.

This workout is done interval style. Each exercise is done for 75 seconds followed by a 30 second rest. 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.

Day 43 is 36:26 minutes (this time does not include the optional 9:18 minute warm up or 2:41 minute intro, also optional) with a 2 minute stretch. Equipment: dumbbells, barbell, chair/bench, 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 a barbell at 58kg/128 pounds. She is also using 15kg/ 33 pound, 12.5kg/27.5 pounds, 10kg/22 pound and 7.5kg/16.5 pound dumbbells. The weights listed below are what I used.

1. High squat (DBs at shoulders) (30# DBs)
2. Upright row (15# DBs)
3. Repeat #1 & 2 two more times
4. Bridge (lay on back on mat, knees bent and heels close to glutes, barbell or heavy DB rests on hips, raise and lower hips) (barbell @ 115#)
5. Pullover (one 35# DB)
6. Replace 4 & 5 two more times
7. Heel elevated squat (heels are elevated on heel wedges, hold one DB in both hands at chest) (one 35# DB)
8. Chest fly (21# DBs)
9. Repeat #7 & 8 two more times

Finisher:

1. Exaggerated pause high squat for 60 seconds (heels are elevated on heel wedge, hold one DB in both hands at chest, lower slowly to bottom of squat, hold briefly then raise quickly) (one 35# DB)
2. (no rest) Bodyweight heel elevated squat for 45 seconds (regular tempo/no pause)
3. (no rest) Partials for 15 seconds (still bodyweight, heels still elevated on heel wedges, lower to bottom of squat but only raise halfway)