BEASTMODE FULL BODY WORKOUT – Intense Strength Training | Day 4

Full Body Workout – Intense Strength Training is Day 4 in Caroline Girvan‘s Beastmode series. This is an excellent total body strength workout. I think Caroline’s Beastmode workouts are some of my favorites that she has created (so far), so I will be doing them all in the next week. I’m not sure why these workouts are named “beastmode” but I have now done 3 of her Beastmode workouts and apparently, to Caroline, beastmode means lots of repetition. You repeat each exercise for 4 sets (unless it is done on one side of the body then you do 2 sets each side). I love repetition in a strength workout. I personally think it is necessary to achieve real strength gains. That must be what she means; challenge yourself with your weight selection and she will turn you into a beast. Since this workout is only 41 minutes, I used Carolines 15 Min Compound Leg Workout as a finisher. I got an awesome workout this morning and it was very metabolic, too. Between the two workouts I burned 450 calories.

This workout is done interval style; the majority of the exercises are done for 40 seconds of work followed by 20 seconds of rest–except for the arms crossed sit ups (the last exercise before the finisher). That exercise is done for 50 seconds of work followed by 10 seconds of rest. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. Caroline previews the next exercise during the recovery.

Full Body Workout – Intense Strength Training is 41:50 minutes; 50 second intro, no warm up and 2 minute stretch. Equipment: dumbbells, yoga block and a fitness mat. Caroline is using 9kg/19.8 pound dumbbells and 15kg/33 pound dumbbells. The weights listed below are what I used. Instead of a yoga block, I used my 4 inch square step topper for elevated lunges. I used 9 pound dumbbells to elevate my heels and I also used my weight bench for the chest press.

1. Alternating renegade rows (27.5# DBs)
2. Repeat #1 three more times
3. Heel elevated squats (heels are elevated on yoga block, DBs held at shoulders) (25# DBs)
4. Repeat #3 three more times
5. Chest press (25# DBs)
6. Repeat #5 three more times
7. Deadstop lunges (front foot is on yoga block, lower all the way into a kneeling lunge with knee on floor/mat before raising back to starting position) (16.5# DBs)
8. Repeat #7 on other side of body
9. Repeat #7 & 8
10. Shoulder press (arms in goal post) (20# DBs first 2 sets and 18# DBs last 2 sets)
11. Repeat #10 three more times
12. Static/stationary lunges (20# DBs)
13. Repeat #12 on other side of body
14. Repeat #12 & 13
15. Deadstop push ups (do full push ups, but lower entire body all the way to mat, keeping body straight from feet to shoulders when pushing up)
16. Repeat #15 three more times
17. Rear step lunge (reverse lunges, hold DB in same hand as leg that steps back) (one 25# DB)
18. Repeat #17 on other side of body
19. Repeat #17 & 18
20. Arms crossed sit ups (lay on mat, knees bent and feet on mat, arms in genie, do full sit ups) (intervals change to 50 seconds of work followed by 10 seconds of rest for the sit ups)
21. Repeat #20 three more times

Finisher: (2 minutes; each exercise is done for 30 seconds, no rests)

1. 1/2 rep elevated squat (no DB) (heels are elevated in yoga block, lower to bottom of squat but only raise half way)
2. Push up pulses (lower halfway and pulse)
3. Repeat #1 & 2

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