CGX: Sunrise Collection: Mallorca Edition: Stimulating & energising 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 is a mostly feel good full body workout. I say mostly because she does hit the lower body harder than the rest of the body. My hamstrings were very sore from Monday’s lower body workout, also part of this collection. Those sliders fried my hamstrings. This morning was the first time they weren’t in pain and she hits them again in this workout with hamstring bridges. But I don’t think those will give me DOMS like the sliders did.

This is another great vacation workout. It is primarily bodyweight using a few props. All you need is a yoga block, a glute band and a towel. If you are at home like I was, you can also use a heel wedges instead of the yoga block for the heel elevated squats and a fitness mat instead of a towel. The scenery where Caroline is (Mallorca Spain) is beautiful!

This workout consists of complexes; each complex contains 2 exercises. What this means is you are doing 2 exercises with no rest between the exercises and you do not stop alternating those two exercises until the time is up. Each complex is done for 2 minutes then you get a 10 second rest before moving on to the next complex. The complex you are working through is listed in the lower right hand corner of the screen for your reference. It lists each exercise you are doing and the amount of reps you do for each exercise. This is especially useful if you cannot keep pace with Caroline then you can still keep track of your complex. There is a timer in the upper right hand corner of the screen, counting down your 2 minutes of work as well as your 10 seconds of rest. Caroline previews your next complex during the recovery. There is also a bar along the bottom of the screen that counts down the entire workout time as a percentage.

Stimulating & Energizing Full Body is 21:59 minutes (this time does not include the optional 4:41 minute warm up) with a 1:40 minute stretch. Equipment: glute band, yoga block and towel. The towel is used like a fitness mat.

Complex 1:

1. Heel elevated squats, 15 reps (both heels are elevated on yoga block)
2. Crouch to extension, 15 reps (start in forward fold with hands on mat near feet, bend knees lowering into a squat then straighten legs returning to forward fold)
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 10 second rest

Complex 2:

1. Push up to side plank, 5 reps (all on one side)
2. Repeat #1 on other side of body
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 10 second rest

Complex 3:

1. Static lunge, 10 reps (stationary lunge, front foot is elevated on yoga block)
2. Staggered squat, 1o reps (single leg squat, front foot is still elevated on yoga block, back/non-working leg is in kickstand)
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 10 second rest
5. Repeat #1-4 on other leg

Complex 4:

1. Hover to downward dog, 1o reps (start on hands and toes with knees bent at 90 degrees and hovering a few inches off ground, push back into down dog then return to hover)
2. Hover to alt hand tap, 10 reps (hold hover isometrically and alternate tapping hands to shoulders)
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 10 second rest

Complex 5:

1. Banded bridge, 10 reps (lay on back on mat with band around thighs above knees, legs are bent with feet on mat close to glutes, open legs so there is constant tension on band, lift and lower hips in bridge)
2. Hamstring bridge, 10 reps (same position as #1 except walk feet out further)
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 10 second rest

Complex 6: (remove glute band)

1. x1 leg hamstring bridge, 10 reps (lay on back on towel, one leg is partially bent with heel on towel, other leg is raised to sky, raise and lower hips)
2. x1 leg bridge, 10 reps (same position as #1 but bring foot in closer to glutes and sole of foot is flat on towel)
3. Repeat #1 & 2 as many times as possible within 2 minutes
4. 10 second rest
5. Repeat #1-4 on other leg

Finisher:

1. Lying to hollow, 10 reps (lay on back on towel with arms extended overhead, lift legs about a foot off the mat while also crunching upper body, hold briefly before lowering back to mat)
2. Meet in the middle to hollow, 10 reps (start in hollow then raise legs to sky while also reaching hands to feet, return to hollow)
3. Repeat #1 & 2 as many times as possible within 2 minutes