This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
Wow. This was another incredible full body workout. I did not enjoy it as much as I did Day 1. That workout is probably my absolute favorite full body workout. But this one is amazing, too. The big negative in this work (for me at least) is that the workout starts with a long set of quad biased Bulgarian lunges. Bulgarians lunges are not my favorite exercise and when you make them quad biased, I like them even less. So they were kicking my butt from the very beginning. But the rest of the workout I loved. I made a lot of weight adjustments, too–either increasing or decreasing my weight–until I found that perfect sweet spot; so when I return to this workout I will get even more out of it. But I got a lot! My entire body feels well worked.
Though the workout starts with straight sets that focus on either the upper or lower body, after those first two exercises, the rest of the workout is done mostly PHA style like Day 1. For more on PHA see Day 1 post.
This workout is done interval style. The 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.
75 Min Full Body Split Day 2 is 77:58 minutes (this time does not include the optional 4:41 minute warm up or the 3:42 minute intro, also optional) with a 3:30 minute stretch. Equipment: dumbbells, barbell, chair/bench, stability ball, heel wedges, push up bars and fitness mat. Caroline is using a 68kg/150 pound and a 48kg/106 pound barbell. She is also using 17.5kg/38.5 pound, 15kg/33 pounds, 10kg/22 pounds and 4kg/8.8 pound dumbbells. The weights listed below are what I used.
- Quad based Bulgarian lunges for 60 seconds (static/stationary lunge, back leg is elevated on bench/chair/step, legs are closer together than a traditional lunge so that knee travels forward over front foot at bottom of lunge, heel of front foot is elevated on heel wedge, hold one DB at same side as back leg, Caroline also has her couch in front of her and holds the back of the couch with other hand to go deeper into the lunge) (one 25# DB 1st set, one 22.5# DB 2nd set, one 20# DB last two sets)
- 45 second rest
- Repeat #1 & 2 on other leg
- Repeat #1-4 three more times
- Shoulder press for 45 seconds (seated in high back chair, arms are in goal post at bottom of shoulder press) (22.5# DB)
- 60 second rest
- Repeat #5 & 6 three more times
- Hip thrusts for 60 seconds (lean back against your bench or step with barbell on hips, knees are bent and heels are in line with knees, raise and lower hips slowly) (barbell @105#)
- 45 second rest
- Repeat #8 for 45 seconds
- 45 second rest
- Pullover for 75 seconds (one 35# DB 1st set, one 37.5# DB last two sets)
- 45 second rest
- Repeat #8-13 two more times
- Forward tilt rear step lunge for 60 seconds (reverse step back lunge, toes of front foot are elevated on heel wedge, hold one DB in same side hand as leg that is stepping back. torso is hinged forward over front thigh, Caroline also has her couch in front of her and holds the back of it with her other hand to go deeper into this lunge) (one 22.5# DB first set, one 25# DB last two sets)
- 45 second rest
- Repeat #15 & 16 on other leg
- Chest flys for 75 seconds (20# DBs 1st set, 21# DBs 2nd set, 21.5# DBs 3rd/last set)
- 15 second rest
- Push ups for 30 seconds (Caroline is using push up bars, I used DBs)
- 45 second rest
- Repeat #15-18
- 30 second rest
- Repeat #20 for 45 seconds
- 60 second rest
- Repeat #15-18
- Repeat #23 & 24
- 40 second rest
- Stability ball roll outs for 75 seconds (lay on back on mat, place calves and heels on stability ball, raise hips and keep them raised as you roll ball in towards glutes then back out)
- 30 second rest
- Rear delt row for 75 seconds (sit on bench or chair, torso is hinged forward over thighs, row arms/DBs leading with bent elbows, palms face behind you, arms out to sides) (11# DBs)
- 30 second rest
- Diagonal raise for 75 seconds (straight arm front raise but arms are open and raised in a V) (9# DBs)
- 30 second rest
- Repeat #29-33
45 second rest
Finisher:
- Quad biased Bulgarian lunge for 60 seconds (bodyweight static/stationary lunge, back leg is elevated on bench/chair/step, legs are closer together than a traditional lunge, heel of front foot is elevated on heel wedge, knee will travel past toe at bottom of lunge)
- 25 second rest
- Repeat #1 on other leg
- 30 second rest
- Glute biased Bulgarian lunge for 60 seconds (same set up as #1 but legs are further apart, and toes of front foot (rather than heel) is elevated on heel wedge, Caroline is also holding back of couch in front of her to sink deeper)
- 30 second rest
- Repeat #5 on other leg
