BEASTMODE LOWER BODY WORKOUT – Legs, Quads, Hamstrings, Glutes | Day 7

Lower Body Workout – Legs, Quads, Hamstrings, Glutes is Day 7 in Caroline Girvan‘s Beastmode series. Another excellent and tough lower body strength workout. Lots of Bulgarian lunges in this workout. It is a solid, challenging workout that works your lower body very well. I really enjoyed it, too. I was a little distracted this morning and sometimes forgot to count my reps when doing unilateral work. I fear one side of my body got more work than the other! All of the exercises in this workout are done interval style: each exercise is done for 40 seconds of work followed by 20 seconds of rest. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

***The Beastmode workouts are an important part of the 7 Week Rotation I created. There are 2 Beastmode weeks in the rotation. So below, I am documenting the increase in weights I was able to lift the second and final time you revisit the workouts in the rotation. The first weight listed is frequently already more than what I lifted the first time I did the workout in October 2021. When I returned to it at the beginning of the 7 Week Rotation, I updated my weights in this review. So the first weight listed is what I used at week 3 of the rotation and the second weight (with the date 12/21/21) is what I used the 6th week of the rotation. If there is no date then I used the same weight both weeks.***

***09/29/22 I used this workout in yet another rotation so there are more dated weight updates below. The ones dated 9/29/22 are for Caroline Girvan Strength & Muscle Building Rotation. I only added a date and weight when I lifted heavier than the last time I did the workout.***

Lower Body Workout – Legs, Quads, Hamstrings, Glutes is 42:34 minutes; 1:35 minute intro, no warm up and 2:10 minute stretch. Equipment: dumbbells, a chair or bench and a fitness mat. Caroline is using 17.5kg/38.6 pounds dumbbells and one 25kg/55 pound dumbbell. The weights listed below are what I used. I also used my square high step at 18 inches for the Bulgarian lunges.

1. Sumo deadlift squat w/ pause (with legs in sumo position, hinge torso forward deadlift style as you squat, pausing at bottom of squat) (one 50# DB) (9/29/22 one 55# DB)
2. Repeat #1 three more times
3. Romanian deadlifts (RDLs) (35# DBs) (9/29/22 40# DBs)
4. Repeat #3 three more times
5. Bulgarian lunge (back leg is elevated on chair behind you) (one 20# DB; 12/21/21 one 25# DB)
6. Repeat #5 on other side of body
7. Repeat #5 & 6
8. Lunge hold (rise on beep) (static/stationary lunge, lower to bottom of lunge and hold isometrically until you hear the beep) (20# DBs; 12/21/21 25# DBs)
9. Repeat #8 on other side of body
10. Repeat #8 & 9
11. 1/2 rep sumo squats (lower to bottom of squat but only raise halfway) (one 50# DB) (9/29/22 one 55# DB)
12. Repeat #11 three more times
13. Bulgarian lunge (body weight/no DBs, you are closer to chair when you lunge, your knee comes closer to the floor–more like a single leg squat)
14. Repeat #13 on other side of body
15. Repeat 13 & 14
16. Forward leaning lunge (static/stationary lunge with torso hinged forward over front leg) (one 20# DB; 12/21/21 one 25# DB)
17. Repeat #16 on other side of body
18. Repeat #16 & 17
19. Body weight Bulgarian lunge
20. Repeat #19 on other side of body
21. Repeat #19 & 20
22. Body weight static lunge (stationary lunges at a fast pace–you will average 35-37 reps if you are following Caroline)
23. Repeat #22 on other side of body
24. Repeat #22 & 23

Finisher: (90 seconds)

1. Suitcase squats w/ 2 DBs for 30 seconds (narrow squats) (25# DBs)
2. Close squat w/ 1 DB for 30 seconds (narrow squat holding one DB at chest level) (one 25# DB)
3. 1/2 rep body weight close squats for 30 seconds (narrow squat, no DBs, lower to bottom of squat but only raise halfway)

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