This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This was a tough shoulder workout and not fun for me like most of the other workouts in this program. It is 42 minutes of hitting the shoulders hard. It starts with the shorter intervals and longer rests for shoulder press, but then moves into higher rep work with shorter rests for the remainder of the workout. My shoulders are fried. I could definitely be wrong, but near the end Caroline didn’t look like she was enjoying this workout either.
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 20 is 42:16 minutes (this time does not include the optional 5:56 minute warm up or 2:46 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/27.5 pound, 10kg/22 pound, 7.5kg/16.5 pound, 5kg/11 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 three more times (Caroline increases her weight) (22.5# DBs)
- Single arm rear delt fly for 75 seconds (one arm and same side knee rest on bench, palm faces behind you) (one 10# DB)
- 30 second rest
- Repeat #4 on other arm
- Repeat #4-6 two more times
- Upright row for 60 seconds (13# DBs)
- 45 second rest
- Repeat #8 & 9 two more times
- Seated lateral raise for 60 seconds (9# DBs)
- 45 second rest
- Standing lateral raise for 60 seconds (9# DBs)
- 45 second rest
- Meet in the middle lateral raise for 60 seconds (standing lateral raise, bringing DBs together in front of body when lowering) (9# DBs)
- 45 second rest
- Momentum lateral raise for 60 seconds (standing, raise arms/DBs with force/power) (9# DBs)
- 45 second rest
- Arc raise for 60 seconds (straight arm front raise w/palms facing each other, at top of raise arc DBs towards each other) (9# DBs)
- 45 second rest
- Repeat #19 & 20
- Alternating hammer frontal raise for 60 seconds (standing, palms face body) (10# DBs)
- 45 second rest
- Repeat #22 & 23
- Rear fly partials (palms facing) (sit on chair/bench, torso hinged forward over thighs, lift arms/DBs partway) (8# DBs)
30 second rest
Finisher: Partial lateral raises for 60 seconds (standing, only lift arms/DBs partway) (8# DBs)
