CGX: Max Program Day 47: A lunge superset for 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 mostly PHA style. For more information on PHA, see Day 1’s post.

This is not my favorite of the Max workouts but still a solid full body endurance workout. This workout is made up of supersets, which translates to longer intervals/higher reps. Many of the rests are also shorter. I went more conservative with my weights than I normally would but the 10 pound dumbbells I used for the upper body still fried my rear delts and shoulders when doing the partial reps (#13 & 14 below). And my hamstrings are sore from yesterday’s workout (Day 46), so I really felt those long sets of stability ball roll outs!

This is a superset workout. This means you will do 2 exercises back to back with no rest between them. You do get recoveries between supersets. This exercises are done interval style. The exercise 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 several alternate exercises you can do using sliding disks or no additional equipment.

Day 47 is 36:56 minutes (this time does not include the optional 9:18 minute warm up or 3:24 minute intro, also optional) with a 1:45 minute stretch. Equipment: dumbbells, chair/bench, yoga block, stability ball 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. Close lunge for 60 seconds (front foot is elevated on yoga block, legs are closer together than in a normal lunge so that front knee travels past toes at bottom of lunge) (22.5# DBs)
2. (no rest) Staggered squat for 60 seconds (no DBs, single leg squat, front foot is still elevated on yoga block, back foot is in kickstand)
3. 30 second rest
4. Repeat #1-3 on other leg
5. Rear delt row for 60 seconds (sit on bench or chair holding one DB in each hand, torso is hinged forward over thighs, DBs start near heels, row DBs w/ arms open out to sides and palms facing behind you, leading/raising with elbows, arms are bent and elbows are in line with shoulders at top of row) (10# DBs)
6. (no rest) 90 degree lateral raise for 30 seconds (standing now, arms are bent at 90 degrees) (10# DBs)
7. 30 second rest
8. Repeat #1-4 (except between lower body and upper body supersets the rest decreases to 15 seconds)
9. Repeat #5
10. (no rest) Repeat #6 for 45 seconds
11. 30 second rest
12. Repeat #1-4 (except between lower body and upper body supersets the rest decreases to 15 seconds)
13. Partial rear delt row  for 60 seconds (same as #5 but only lift arms/DBs partway) (10# DBs)
14. (no rest) Partials for 45 seconds (repeat #6 but only lift arms/DBs partway) (10# DBs)
15. 30 second rest
16. Stability ball roll outs for 90 seconds (lay on back on mat, heels on stability ball, raise hips and keep them elevated, roll ball toward glutes then back out)
17. 30 second rest
18. Single arm sweep for 60 seconds (one knee and same side hand rest on bench, hold one DB in other hand, keeping elbow slightly bent, sweep DB up behind you keeping arm close to side) (one 10# DB)
19. (no rest) Partials for 15 seconds (same as #18 but only lift arm/DB partway) (one 10# DB)
20. 15 second rest
21. Repeat #18 & 19 on other arm
22. 15 second rest
23. Repeat #16
24. 30 second rest
25. Repeat #18-21
26. Repeat #16

30 second rest

Finisher:

1. Double arm sweeps for 75 seconds (seated on bench or chair, hinge forward, keeping arms mostly straight and close to sides, sweep arms upward behind you) (10# DBs)
2. (no rest) Partials for 15 seconds (same as #1 but only lift arms/DBs partway) (10# DBs)