BEASTMODE Complex Full Body Workout | EPIC Heat – Day 24

Beast Mode Complex Full Body Workout is Day 24 of Caroline Girvan‘s EPIC Heat program. Wow. The title is appropriate. Caroline was in beast mode when she created this workout. This was a tough workout. Very metabolic. Caroline’s complex workouts can be brutal. The 30 second recovery between 3 minute complexes didn’t seem like enough to me. But I kept going! I was able to keep pace with Caroline through all of the complexes except 3, 4 and the finisher. Complex 3 I was only a rep or 2 behind her. Complex 4 I had to take my own personal breaks so I didn’t even try to keep up with her. And the finisher? OMG. 3 minutes of makers was brutal. I wasn’t even paying attention to Caroline. I was just trying to get through it. By the end of the finisher my vision was blurring from the sweat dripping in my eyes! Another tough and excellent total body metabolic strength workout!

This workout consists of dumbbell complexes. What this means is you are doing 3 exercises with no rest between exercises (the first complex has 4 exercises but the rest only have 3). Each complex is done for 3 minutes, you get a 30 second rest before moving on to the next complex. Each exercise is done for either 5 or 10 reps. The complex you are working through is listed in the upper right hand corner of the screen for your reference. 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 3 minutes of work as well as your 30 seconds of rest. Caroline previews your next complex during the recovery. This workout is set to great music, no talking. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. During the intro at the very beginning of the workout, Caroline not only describes the workout structure but gives some excellent form pointers for the final complex.

Because of the nature of the workout it is hard to change dumbbells and maintain the purpose of the complex (going non-stop for 3 minutes–with proper form, of course). However, in the first 2 complexes I felt it was necessary to use different dumbbells for at least one exercise. In Complex 1 I can lift much heavier for the first 3 exercises than I can for the 4th. I made sure I had the 16.5 pound dumbbells on the mat right in front of me so I could quickly swap out. Complex 2 was easier. I just set my 25 pound dumbbells in position on my mat for renegade rows. For the rest of the complexes I just stuck with the same weight throughout.

Beast Mode Complex Full Body Workout is 37:46 minutes; 2:15 minute intro, no warm up and 3 minute stretch. Equipment: dumbbells and a fitness mat. Caroline using 10kg/22 pound dumbbells. The weights listed below are what I used.

Complex 1:

1. Front squat, 10 reps (hold DBs at shoulders) (25# DBs)
2. RDL, 10 reps (Romanian deadlifts) (25# DBs)
3. Bent over back row, 10 reps (25# DBs)
4. Overhead press, 10 reps (arms in goal post) (16.5# DBs)
5. Repeat #1-4 as many times as possible within 3 minutes

Complex 2:

1. Stationary lunge, 10 reps (16.5# DBs)
2. Repeat #1 on other side of body (16.5# Dbs)
3. Renegade row, 10 reps (alternate arms) (25# DBs)
4. Repeat #1-3 as many times as possible within 3 minutes

Complex 3: (20# DBs)

1. Push ups, 5 reps
2. Chest to floor to stand, 5 reps (start standing, squat and place DBs on floor, jump feet back to plank, lower body to floor, raise back to plank, jump feet into DBs, raise into squat then stand)
3. Suitcase squats, 5 reps (narrow squats w/ DBs at sides)
4. Repeat #1-3 as many times as possible within 3 minutes

Complex 4:

1. Toe reach, 10 reps (lay on back, legs straight and extended to ceiling, crunch upper body while reaching hands toward toes)
2. Leg lower, 10 reps (lay on back, legs straight and extended to ceiling, lower legs a few inches off the floor then return to start, head/shoulders are elevated)
3. Toe reach to hollow (lay on back, extend arms overhead a few inches off the floor, legs are extended straight a few inches off the floor, raise legs to ceiling and crunch upper body while reaching hands toward toes)
4. Repeat #1-3 as many times as possible within 3 minutes

Complex 5: (one 16.5# DB)

1. Staggered squat, 10 reps (single leg squat, back leg is in kickstand, hold one DB at same side shoulder of front/working leg)
2. Rear step back lunge, 10 reps (reverse lunge, holding one DB in same side hand as front leg)
3. Single arm Arnold press, 10 reps
4. Repeat #1-3 as many times as possible within 3 minutes

Complex 6: repeat complex 5 on other side of body

Complex 7: (one 16.5# DB)

1. Uneven push up, 5 reps (push ups with one hand holding DB and other hand on floor)
2. Squat, 5 reps (hold one DB in one hand at shoulder)
3. Snatch, 5 reps ( (holding one DB in one hand, squat while reaching DB to floor, as you stand pull DB up body as if doing an upright row and continue DB overhead)
4. Repeat #1-3 as many times as possible within 3 minutes

Complex 8: repeat complex 5 on other side of body

Finisher: Manmaker for 3 minutes (holding DBs while in plank, do one push up, do one renegade row each arm, jump feet into hands and raise torso so you are in a deep squat, curl DBs to shoulders, stand and do an overhead press) (16.5# DBs)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.