CGX: Iron Pro Program Day 9: Full Body

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

This full body workout is geared more towards endurance. The intervals are longer and the recoveries are shorter. In fact, due to the exercises and their placement in this workout, many of the recoveries were more “transitions”–as in, I used nearly the entire 30 seconds to get in place for the next move.

And I finally got some wrist straps thanks to a recommendation from catwoman. Because of the higher rep aspect of this workout, I didn’t want to lift so heavy with deadlifts that I needed my hex deadlift bar but I did want to lift heavier than the 30 pound dumbbells my grip is most comfortable with for deadlifts. So I used the wrist straps to lift 35 pound dumbbells. I think they are a game changer! Wrist straps take grip strength out of the equation of lifting heavy! I am looking forward to using them for other exercises in this program. Thanks for the recommendation, catwoman!

The structure of this workout is one long circuit that you repeat 3 times. This workout is done interval style. The interval times vary so it is noted 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 9 is 43:10 minutes (this time does not include the optional 9:59 minute warm up or 2:16 minute intro, also optional) with a 2:30 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute band, stability ball and fitness mat.  You are also using the glute band and light dumbbells for the warm up. Caroline is using 4kg/8.8 pound and one 7.5kg/16.5 pound dumbbells for the warm up. For the actual workout, Caroline is using a barbell at 58kg/128 pounds. She is also using 15kg/33 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Banded RDLs for 75 seconds (Romanian deadlifts, band is around thighs just above knees, stand with legs wide enough so there is constant tension on band) (35# DBs)
2. 30 second rest
3. Pullovers for 75 seconds (one 35# DB)
4. 30 second rest
5. Bridges for 75 seconds (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#)
6. (no rest) Pulses for 15 seconds (same as #5 but keep hips raised at top of bridge and pulse upward) (barbell @ 115#)
7. 30 second rest
8. Stability ball roll out for 90 seconds (lay on back on mat with both heels on ball, raise hips/glutes, roll ball out slowly then back in, keeping hips elevated entire interval)
9. 30 second rest
10. Around the world for 75 seconds (with palms facing forward and hands in front of thighs, keeping arms straight, raise DBs out to sides then overhead, lower DBs out to sides and back in front of thighs) (8# DBs)
11. 30 second rest
12. Rear delt fly (palms behind) for 75 seconds (seated on bench with chest hinged forward over thighs) (8# DBs)
13. 30 second rest
14. Arc raise for 75 seconds (straight arm front raise w/palms facing each other, at top of raise arc DBs towards each other) (8# DBs)
15. 40 second rest
16. Repeat #1-15
17. Repeat #1-10
18. 15 second rest
19. Partial rear delt flys (palms behind) for 60 seconds (same as #12 but only lift arms/DBs partway) (8# DBs)
20. 15 second rest
21. Momentum arc raise for 60 seconds (same as #14 but raise arms/DBs with force/power) (8# DBs)

30 second rest

Finisher:

1. Banded Bridge for 30 seconds (lay on mat with knees bent and feet close to glutes, band is around thighs just above knees, keep legs open so there is constant tension on band, raise and lower hips)
2. (no rest) Pulses for 15 seconds (same as #1 but keep hips raised at top of bridge and pulse upward)
3. (no rest) Repeat #1 & 2
4. (no rest) Repeat #1