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 nice full body workout. It is a bodyweight workout using only a yoga block and a towel, so it is perfect for using while traveling. It does feel non-stop though. You only get about 5 seconds between exercises and those are used entirely to get in position for the next exercise, so non-stop. I did find it enjoyable though. I do feel it in my legs/quads more than anywhere else. But that could be due to the fact I warmed myself up with a 30 minute rebounder HIIT workout that had lots of squat jumps in it!
This workout is done interval style. The exercises are done for 55 seconds followed by a 5 second transition. There is a timer in the upper right hand corner of the screen counting down your intervals. During the transition 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.
Full Body at Sunset is 20:17 minutes (this time does not include the optional 4:41 minute warm up) with a 1:30 minute stretch. Equipment: yoga block and towel. The towel is used like a fitness mat. Since I was at home I used my fitness mat and I used heel wedges instead of a yoga block for the heel elevated squats.
- Crouch to push up (do one push up then push glutes back to heels keeping knees elevated off floor)
- Heel elevated squat (both heels are elevated on yoga block)
- Plank to alt foot reach (start in straight arm plank, push hips up into down dog while reaching one hand to opposite foot, return to plank then repeat on other side)
- Push ups
- Lat pull down (lay on stomach, extend arms in front of you superman style, lift chest and keep it raised while pulling elbows down to ribs)
- Forward tilt static lunge (stationary lunge, front foot is elevated on yoga block, torso is hinged forward over front thigh)
- Repeat #6 on other leg
- Close stance lunge (stationary lunge, legs are closer together, torso is upright, front foot is still elevated on yoga block)
- Repeat #8 on other leg
- Alternating cossack squat (stand with legs wide, do alternating stationary side lunges, raising toe of extended leg to ceiling)
- Hover to alt hip opener (start in beast (on hands and toes with knees bent and hovering a few inches from floor), push back into 3 legged dog bending raised leg to open hip, alternate legs)
- Alternating kick thru (start in hover/beast, bring one leg under body while also twisting body so you are resting on one hand and bent leg, leg you kicked through is extended straight)
- Alternating reverse crab (sit on towel with knees bent and feet on towel, both hands are on towel behind you, lift hips to ceiling while reaching one arm overhead and to other side)
- Reverse crunch (lay on back on towel, lift straight legs overhead while also raising hips, lower straight legs until they are a few inches off towel, head/shoulders are elevated throughout)
- Alternating leg lower (lay on back on towel, head shoulders elevated, scissor straight legs holding thigh of straight leg that is extended to ceiling briefly)
- Static lunge to balance (start in lunge, hinge forward placing hands on floor and raise back leg up straight to ceiling)
- Repeat #16 on other side of body
- Hover to down dog (same as #11 except you push hips back into down dog w/out the hip opener)
