BEASTMODE FULL BODY – Strength & Sweat Dumbbell Cardio Workout | Day 9

Full Body – Strength & Sweat Dumbbell Cardio Workout is Day 9 in Caroline Girvan‘s Beastmode series. This is the last workout in the series that I am doing. There is one more (Day 5) but I am not interested in it. This was a tough total body metabolic strength workout. The exercises are primarily combination moves to really elevate your heart rate. I know I was working hard. According to my FitBit I spent the majority of the workout in my cardio heart rate zone and I burned 346 calories. Another excellent workout! Caroline’s Beastmode series is a great group of workouts to really work on building strength.

This workout is done interval style. The exercises are 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.

Full Body – Strength & Sweat Dumbbell Cardio Workout is 46:29 minutes; 1:50 minute intro, no warm up and 3:40 minute stretch. Equipment: dumbbells, a yoga block and a mat. Caroline is using 10kg/22 pounds dumbbells. The weights listed below are what I used. I also used a set of 8 pound dumbbells to elevate my heels and my square stepper (4 inches) for the rear step lunges.

  1. Maker (start in plank, do one renegade row each arm, jump feet into DBs so you are in squat, do a double arm bicep curl, stand w/ DBs at shoulders, do one overhead press, squat and place DBs on the floor, jump feet back to plank and do one push up) (20# DBs)
  2. Repeat #1 three more times
  3. Narrow RDL to suitcase squat (one straight leg deadlift with legs close together + one narrow squat) (25# DBs)
  4. Repeat #3 three more times
  5. Shoulder press (arms are in goal post) (20# DBs for first 2 sets, 18# DBs for last 2 sets)
  6. Repeat #5 three more times
  7. Heel elevated squats (heels are elevated on yoga block and DBs are on shoulders) (25# DBs)
  8. Repeat #7 three more times
  9. 5x 1/2 rep RDL + 5x 1/2 rep squats (1/2 rep RDL=lower to bottom of deadlift but only lift halfway, 1/2 rep squat- lower to bottom of squat but only raise halfway) (25# DBs)
  10. Repeat #9 three more times
  11. Rear step lunge (reverse lunges, front foot is elevated on yoga block) (one 20# DB)
  12. Repeat #11 on other side of body
  13. Repeat #11 & 12
  14. Double dumbbell bent over row (25# DBs)
  15. Repeat #14 three more times
  16. Uneven squat to press (holding one DB in one hand at one shoulder, squat and when you stand do one single arm overhead press) (one 18# DB)
  17. Repeat #16 on other side of body
  18. Repeat #16 & 17
  19. 2x renegade row to push up (renegade row once each arm + one push up) (25# DBs)
  20. Repeat #19 three more times
  21. Alternating DB burpee (holding one DB in one hand, do a full sprawling burpee (lowering entire body to floor) jump feet unto hands and when you stand, do one single arm kettlebell swing using a DB, alternate arms with a sprawl between each side) (one 20# DB)
  22. Repeat #21 three more times

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


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