This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
Another tough kettlebell workout. The upper body workouts are not metabolic like the lower body workouts but that does not make them any less intense. As usual, Caroline hits the shoulders hard. The entire upper body is worked, but the shoulders get the bulk of it. Or at least that is how it felt to me. And like I said in Day 2, if you you are new to kettlebells or some of the moves in this workout, make sure to watch the kettlebell videos in the CGX form library.
This workout is done interval style. Most of the exercises are done for 60 seconds of work followed by 30 seconds of recovery. If an interval time is different it is noted in the breakdown below. 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 percentage.
Day 2 Upper Body w/ Abs is 52:27 minutes (this time does not include the optional 3:56 minute warm up or 2:59 minute intro, also optional) with a 1:20 minute stretch. Equipment: kettlebells, bench and fitness mat. Caroline is using 16kg/35 pound, 10kg/22 pound and 8kg/17.6 pound kettlebells. The weights listed below are what I used.
- Hip lift (lay on back on mat w/ head on mat and arms on mat at sides, legs are extended straight to ceiling, do a reverse crunch, lifting hips and pushing feet to ceiling)
- (no rest) Toe reach (still on back with legs extended to ceiling, crunch upper body reaching hands to feet)
- (no rest) Alternating hand to foot reach (still on back, scissor straight legs, shoulders are elevated in isometric crunch entire time, when leg is extended to ceiling reach opposite hand to foot)
- Uneven push up for 30 seconds (lay one KB on its side and place one hand on bell, do push ups with one hand on KB and one on floor)
- (no rest) Continue #4 but with KB under other hand
- Pullover (laying on bench and holding KB by handle with both hands) (35# KB)
- Clean to press (hold KB in one hand, swing KB into rack position at one shoulder and do a single arm overhead shoulder press) )2-# KB)
- Repeat #7 on other arm
- Momentum rotational row (rest one hand and same side knee on bench, hold one KB by handle with other hand with palm facing behind you, as you row KB, twist wrist so palm faces in front of you, lift KB with force/power and lower slowly) (40# KB)
- Repeat #9 on other arm
- Single arm upright row (15# KB)
- (no rest) Clean for 30 seconds (swing KB between legs into rack position at shoulder) (15# KB)
- Repeat #11 & 12 on other arm
- Repeat #1-13 two more times
Finisher:
- Push press for 30 seconds (holding KB by handle w/ one hand at shoulder, doing a partial squat to pull power from the legs, do a single arm overhead shoulder press) (20# KB)
- (no rest) Repeat #1 on other arm
