This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This is an excellent upper body workout that focuses on the back and chest with a bit of shoulders. The biceps and triceps assist with most of the exercises, so basically everything is getting worked. I was feeling strong this morning and was finally able to row my 50 pound dumbbell!
The exercises are done interval style. The interval and recovery times vary and are noted below in the breakdown. 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 22 is 41:46 minutes (this time does not include the optional 5:56 minute warm up or 2:18 minute intro, also optional) with a 1:35 minute stretch. Equipment: dumbbells, chair/bench and a fitness mat. Push up bars are optional. 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 actual workout Caroline is using 22.5kg/49.6 pound, 20kg/44 pound, 17.5kg/38.5 pound, 15kg/33 pound, 10kg/22 pounds, 5kg/11 pound, 4kg/8.8 pound dumbbells. The weights listed below are what I used.
- Single arm row for 45 seconds (one knee and non-working hand rest on bench/step) (one 45# DB)
- 60 second rest
- Repeat #1 & 2 on other arm
- Repeat #1-3 two more times (Caroline increases her weight) (one 50# DB)
- Repeat #1-3 (Caroline reduces her weight) (one 40# DB)
- Pause in the hole push ups for 60 seconds (hold briefly at bottom of push up) (Caroline is using push up bars, I used DBs)
- 15 second rest
- Push ups for 15 seconds (no pausing)
- Repeat #7 & 8 three more time
- 30 second rest
- Pullover for 45 seconds (one 35# DB)
- 60 second rest
- Repeat #11 & 12 two more times (Caroline increases her weight) (one 40# DB)
- Chest flys for 45 seconds (22.5# DBs)
- 60 second rest
- Repeat #14 & 15 two more times (25# DBs)
- Rear delt row for 60 seconds (seated double arm row, torso is hinged forward over thighs, arms are open out to sides, row DBs leading with elbows and lifting until elbows are in line with shoulders) (12# DBs)
- 45 second rest
- Around the worlds for 60 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)
- 45 second rest
- Repeat #17-20 two more times (final recovery is 30 seconds)
Finisher: Push ups for 30 seconds
