CGX: Max Program Day 50: The Finale!

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This is the final workout in the Max Program! So at the end, before the very short stretch, confetti is shot out at Caroline and her cute dogs run out to celebrate with her. I really enjoyed the program as a whole but I am not sorry I will not be doing anymore end of week workouts. They have been my least favorite workouts in the program. And that is what this workout is–last day of the week workout. The focus is the smaller upper body muscle groups: biceps, triceps and shoulders. You also work your core and your lower body with body weight exercises. And yay! No more sissy squats! But I got them in today’s workout. It is one long circuit that is repeated 3 times. And the circuit is made up of supersets, one giant set and one triset. Between each superset, giant set or triset you get a short recovery.

This workout is done interval style. The exercise interval and recovery times vary and are noted below in the breakdown. 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 50 is 38:08 minutes (this time does not include the optional 9:18 minute warm up or 4:45 minute intro, also optional) with a 1:15 minute stretch. Equipment: dumbbells, heel wedges, and fitness mat. This workout has sissy squats so you need a wall or something to hold onto for balance. 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 7.5kg/16.5 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Elbows past knees crunch for 60 seconds (lay on back on mat, knees are bent with hands behind head, elbows open wide, bring knees into chest while also crunching upper body so elbows are outside of knees, keeping knees bent, lower legs so heels almost touch mat)
2. (no rest)  Reverse crunch for 60 seconds (lay on back on mat, do a reverse crunch pushing legs past head, lower legs until they are a few inches from the mat with legs extended straight in line with hips)
3. (no rest) Repeat #1
4. 15 second rest
5. x1 arm lateral raise for 30 seconds (9# DBs)
6. (no rest) Repeat #5 on other arm
7. (no rest) Repeat #5 & 6
8. 15 second rest
9. Sissy squat for 60 seconds (stand holding onto something for balance (Caroline is holding wall), heels are raised, torso leans back as you lower knees so they almost touch the floor)
10. (no rest) 3/4 weight heel elevated squats for 60 seconds (heels are elevated on wedges, lower to bottom of squat but only raise 3/4 of the way so there is constant tension on legs)
11. 15 second rest
12. Diamond cobra push ups for 60 seconds (hands together under chest with thumb and first fingers forming a diamond, push up into cobra keeping thighs on mat)
13. (no rest) Neutral position cobra push ups for 60 seconds (same as #12 except hands are under shoulders)
14. 15 second rest
15. Alternating rotational curl for 60 seconds (starts as a hammer curl, but rotate DBs so palms face upward at top of curl) (20# DBs)
16. (no rest) Momentum alternating for 30 seconds (rotational curls but lift w/ power) (20# DBs)
17. 15 second rest
18. Repeat #1-17
19. Repeat #1-15
20. (no rest) Repeat #16 for 60 seconds