This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This workout fried my shoulders and triceps. I challenged myself to lift heavier for several of the exercises and I succeeded but I also had back up weights close by that I had to drop to for the final set of some exercises. The weights Caroline lifts for some exercises are impressive. 33 pounds for shoulder press! I have to remember what she always reminds us–it is You versus You–not You versus Caroline. And I am definitely making strength gains and I am only 3 weeks into the program.
This workout is done interval style. The interval times vary and are noted in the breakdown below. There is an on screen 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 15 is 42:33 minutes (this time does not include the optional 5:56 minute warm up or 3:23 minute intro, also optional) with a 1:50 minute stretch. Equipment: dumbbells, bench/chair and fitness mat. You also need a bench/chair and dumbbells for the warm up. For the warm up Caroline is using one 7.5kg/16.5 pound and two 4kg/8.8 pound dumbbells. For the workout, Caroline is using 15kg/33 pound, 12.5 kg/27.5pound, 10kg/22 pound, 7.5kg/16.5 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.
- Shoulder press for 45 seconds (seated in chair or bench with back, arms are in goal post at bottom of press) (16.5# DBs)
- 60 second rest
- Repeat #1 & 2 four more times (Caroline increases her weight for 3 sets then decreases for the final set) (22.5# DBs for 3 sets, 20# DBs for the final set)
- Upright row for 60 seconds (15# DBs)
- 45 second rest
- Repeat #4 & 5 two more times
- Tricep press for 60 seconds (narrow chest press, arms kept close to sides, palms face each other) (25# DBs first 2 sets, 22.5# DBs final set)
- 45 second rest
- Repeat #7 & 8 two more times
- Overhead tricep extension for 45 seconds (French press seated on bench) (one 25# DB)
- 60 second rest
- Repeat #10 & 11 two more times
- Lateral raise for 60 seconds (9# DBs)
- 45 second rest
- Repeat #13 & 14 two more times
- Skull crushers for 60 seconds (15# DBs)
- 45 second rest
- Repeat #16 & 17 (13# DBs)
- Skull crushers for 75 seconds holding one DB in both hands (one 16.5# DB)
- 30 second rest
- Cobra push up for 75 seconds (lay on stomach on mat, hands under shoulders, push up cobra style keeping thighs on mat)
- 30 second rest
- Diagonal raise for 60 seconds (somewhere between a lateral raise and a front raise, with arms raising in a V, raise and lower on a diagonal) (9# DBs)
15 second rest
Finisher: (9# DBs)
- 1/2 rep diagonal raise for 15 seconds (only lift arms halfway)
- 15 second rest
- Repeat #1 & 2 two more times
- Repeat #1
