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.


6 thoughts on “BEASTMODE FULL BODY WORKOUT – Intense Strength Training | Day 4

  1. I think I did all her Beastmode workouts. There just isn’t much that Caroline does that I don’t like. About the only thing I can think of is the full body calisthenics. Those workouts are just soooo … depleting.

    Today I did day7 Epic III resilient legs complexes. I really, really enjoy her complex workouts. In this one she does a particularly tough variant of a single leg RDL. One leg is on a bench so you are truly using just one leg to do the RDL. Soooo tough!

    I finished it with Caroline’s 30 min shoulder workout with bands. Going into it I thought how hard can she make bands? It didn’t end up being a strength as much as it was an endurance workout and boy, she definitely accomplished that! She did a lot of new-to-me exercises at the beginning when you kneel on the band. At the end I saw a resistance band challenge that I’m going to tack on to a workout next week.

    Liked by 1 person

    1. She has included the leg elevated single leg RDLs in other workouts. The most recent one that I’ve done is Unilateral Leg Day EPIC II Day 8. But I do recall doing them in some of her other works that I’ve done before that, too. I only remember it being in that workout specifically because I did it so recently.

      I enjoy her complex workouts as well. I have all of the workouts from her Complex series on my To Do list, but who knows when I will get to them. She is just so prolific. It is hard to do all of her workouts that I want to do, plus all of Heather and Naomi’s workouts, PLUS return to the really good ones! It seems like every time I make a plan to return to favorite workouts, one of my favorite trainers comes out with something new I want to do and I end up swapping the already done workout out with a new-to-me workout. The only trainer I actually return to her workouts constantly is Naomi Joy–but that’s because there aren’t many rebounder trainers that consistently create awesome workouts like she does.


      1. I forgot to mention that sarabeth has a new yoga stretch for your back. I had pulled my right lat muscle and it was sore as heck, but after that stretch yesterday it was much better and today the soreness is totally gone. This is the routine:

        I hope you have a great rest of your weekend. Thanks again for running this blog! I look forward to reading your reviews every day and appreciate you bearing with my comments. ☺️

        Liked by 1 person

      2. I did see Sara’s new yoga practice. I am interested but will probably hold off until my back is hurting. I previewed it and it seemed more like a yin practice, which I do like. Tomorrow I am doing one of her full body yoga practices.

        And you’re welcome! Hope you are having a great weekend, too!


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