CGX: Sunrise Collection: Mallorca Edition: Upper body circuit on the grass

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 vacation workout. Caroline works your entire upper body very well using only your bodyweight. You do need a chair or some type of elevated surface for tricep dips and a towel or mat, but it is all bodyweight strength work. My upper body muscles were definitely burning and feeling it. Excellent workout!

This workout is done interval style. The exercises are done for 50 seconds followed by a 10 second transition. There is a timer in the upper right hand corner of the screen counting down your intervals and transitions. 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.

Upper Body Circuit is 18:38 minutes (this time does not include the optional 3:56 minute warm up) with a 1:50 minute stretch. Equipment: chair and towel. The towel is used like a fitness mat.

1. Tricep dips (hands are on chair behind you)
2. Push ups
3. Tricep cobra push ups (lay on stomach on towel, hands under shoulders and beside chest, push up cobra style keeping thighs on towel)
4. Palm down rear fly (lay on stomach on towel, extend arms to sides in a T with palms facing ground, lift upper body and hold isometrically while you lift and lower straight arms)
5. Around the world (still laying on stomach on towel, extend arms overhead superman-style then sweep arms out to sides and behind you, bending elbows and bringing hands to small of back)
6. Repeat #1-5 two more times

Finisher: Rear delt combo for 60 seconds (lay on stomach on towel, extend arms in front of you superman style, raise chest isometrically, lift and lower arms for 10 seconds, sweep arms to sides in a T and lift and lower arms for 10 seconds, bring arms beside you with palms facing ceiling and lift and lower arms for 10 seconds, repeat all 3 variations one more time)