This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This is a very enjoyable full body workout that is done PHA style. PHA stands for Peripheral Heart Action. What this means in training terms is you alternate between upper and lower body resistance exercises. Switching between upper and lower body exercises maximizes blood flow to all parts of the body and reduces build up of lactic acid. This gives muscle groups plenty of rest between sets; in theory, your upper body is resting while your lower body is working, and your lower body is resting while your upper body is working.
The structure of this workout is one long circuit that you repeat 3 times. The exercises are 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. Caroline shows two alternatives to stability ball roll outs using sliding disks or just body weight.
Day 19 is 43:31 minutes (this time does not include the optional 9:59 minute warm up or 2:54 minute intro, also optional) with a 2 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute band, stability ball and fitness mat. Push up bars are optional. 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 48kg/106 pounds. She is also using 25kg/55 pound, 10kg/22 pound, and 4kg/8.8 pound dumbbells. The weights listed below are what I used.
- Landmine row for 60 seconds (stand with legs wide and torso hinged forward with back flat, hold one DB in both hands by bar, row DB up to chest) (one 60# DB)
- 40 second rest
- Banded bridge for 75 seconds (lay on back on mat, knees bent and heels close to glutes, glute band is around thighs just above knees, legs are open wide enough so there is constant tension on band, barbell or heavy DB rests on hips, raise and lower hips) (barbell @ 115#)
- 30 second rest
- Push ups for 20 seconds (Caroline is using push up bars, I used DBs)
- 20 second rest
- Repeat #5 & 6
- Repeat #5
- 30 second rest
- Curtsy lunge for 75 seconds (step back cross-back lunge, front/working foot is elevated on yoga block, one DB is held at same side shoulder as working leg) (one 25# DB)
- 30 second rest
- Repeat #10 & 11 on other leg
- Diagonal raise for 60 seconds (straight arm front raise w/ palms facing floor but arms are open and raise in a V) (9# DBs(
- 30 second rest
- Stability ball roll outs for 90 seconds (lay on back on mat, heels on stability ball, raise hips and keep them elevated, roll ball in toward glutes then back out)
- 45 second rest
- Repeat #1-16
- Repeat #1-15
30 second rest
Finisher:
- Saw for 60 seconds (in elbow plank, shift body forward and back pushing with forward with toes and pushing back using arms/shoulders)
- 15 second rest
- Plank hip pendulum for 60 seconds (still on forearm plank, rotate hips side to side, lowering hip to mat)
