BEASTMODE FULL BODY WORKOUT - Intense Strength Training | Day 4

Full body workout targeting the major muscle groups using compound lifts and sets of 4 throughout! Back, shoulders, chest and lower body using dumbbells and bodyweight for a demanding strength training workout that requires determination and focus!

For this full body workout, you will need a pair of dumbbells and your mat!

Optional is a yoga block/ thick book / stepper for heel elevated squats and foot elevated lunges!

The dumbbells I am using for your reference are 15kg each and 9kg each!

If you have a variety of dumbbells, you can keep those nearby to go heavier or lighter as you work through the workout!

The timer will be on for a majority of the workout for 40 seconds of work and 20 seconds rest!

RENEGADE ROWS X4

HEEL ELEVATED SQUATS x4

CHEST PRESS x4

DEADSTOP LUNGES x4

SHOULDER PRESS x4

STATIC LUNGES X4

DEADSTOP PUSH UPS x4

REAR STEP LUNGE (dumbbell opposite side) X4

ARMS CROSSED SIT UPS x4

Finisher!

30/30/30/30

1/2 REP ELEVATED SQUATS!
PUSH UP PULSES!
1/2 REP ELEVATED SQUATS!
PUSH UP PULSES!

What a way to finish!! My entire body worked so hard!

Those Renegade Rows at the beginning require so much effort from your entire body to control the dumbbells… it set the tone for the rest of the workout!

Congratulations in advance for smashing this one!!

Let’s go!!!!

Cx

My FREE Workout Programs

Join The Caroline Girvan Community

My Amazon Stores

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[katherinepitts]

Can we just acknowledge the fact the writing on the screen matches her outfits? I think it is like that every time. It's the little details. The little ones that tell us you care.

[shania.sinead]

Who else loves this new name „beast mode“?😍

[lamujer]

I was overwhelmed with some sort of bittersweet feeling and I started crying. It was such a genuine feeling. I used to hate lunges and think push up pulses are impossible. And I did them today and did them good. I am born and bred in an extremely patriarchal city. At a young age, I realized I had a passion for physical workout. I have no doubt that despite being so resilient I would have broke and given up if it weren't for so many writers who wrote amazing, detailed magical stories about impossible women, those movie makers, those social heroines, the impossible doers like Caroline.
Thank you so much, Caroline. Now that I have had the taste of it I will never settle for anything less.💪🔥💅💗

[kerrynickerson]

61 and am going heavy but keeping up. Your enthusiasm and desire to be as excellent as you can be is just fantastic. I feel I should be paying you something!

[jeremiahbarcus]

I love that she so often says “you may go faster than me, you may go slower.” How are you guys going faster? I’m dying at tempo 😅

[priyadarshinijadhav]

This Beastmode series is fantastic!! This full body workout is definitely going to be super intense and challenging and fun for sure!! I am looking forward to do this.. I really can't thank you enough for everything that you do for us!! You are the best trainer in this world ❤ Forever grateful to you!! Have a wonderful Friday Caroline and everyone in this awesome community!!

[kylefreestyle]

B E A S T

Let's start bodybuilding with Caroline. We love full body workouts Can't wait to see this one through!

[godshownphoenix]

Easily The Best YouTube Work Out Sequences EVER !!!!
WHAT A CONTRIBUTION TO ALL US THAT WORK OUT AT HOME !!!
THE MOST OF GRATITUDE TO YOU CAROLINE 🌞

[vanessabritten]

I’m truly thankful that Caroline keeps her videos free for us. I have seen the most improvement in myself. I’m feeling stronger eating healthier and doing the optional workout videos. Thank you Caroline 🥰

[matthewalmond]

BeastMode Friday Full Body! It’s got to be a great workout! I’ve been really looking forward to this one! Looks like a brilliant, varied selection of exercises! I did a long...30 km...walk in the Chiltern Hills yesterday so I’m hoping that my legs cope with the lower body exercises! Enjoy the workout and Have a great weekend everyone! Thank you, Caroline! Matthew

PS...just finished...all good! I used 8 kg weights plus my 12 kg kettlebell as I don’t have heavier weights...but by pushing up the tempo I got a good intense workout! Legs OK after my long walk! I did the 4 mins of sit ups straight through with no breaks...just wanted to challenge my abs a bit more! I really enjoyed the add on...I love doing the repeated leg lowers! Have a lovely weekend, Caroline, and everyone and see you for Sunday HIIT! Looks like it’s going to be TABATA which I always enjoy! Matthew

[wanzybeem]

To be successful in anything in life, they say stay in a community with like mindedness people. I am glad I found one here and we all strive with the Queen Caroline. I am just gonna smash this one, so help me God. 😀💪🏾🔥

[MaydOfStardust]

I LOVED THIS! As someone who has lost 80 pounds in a year (due to pancreatitis and diabetic ketoacidosis-I had to do something) I am so grateful in you help in doing so! I love every single video you put out and it's so evident how much time and passion is in each one. From the bottom of my healthier heart...thank you

[dickiedum]

This week has been great, I love doing 4 sets per exercise. It makes you work hard and forces you to be determined and dedicated. Thank you Caroline.

[ioanaprodescu]

I love the alternation between upper and lower body! Can't wait to get to this workout 🤩

[dhamodharanmanickam]

Good morning Girvantors... Beast mode full body with compound movement can't expect more . Thanks Caroline for excellent series we are enjoying lot . Have great workout Girvantors 💚.

[erinbeck]

A morning with Caroline makes the rest of the day easy!!! As usual, great workout, flowers, and outfit!!!❤️❤️❤️❤️

[Hakeke]

When Caroline's wearing army green, you know it's time to WORK. 💪🏻 Let's do this everyone! Wishing you all a wonderful weekend! 💚🖤💚🖤💚🖤

[federica]

I'm still trying to work on my mindset that tells me and pretty much every person on the planet that we need to make our body in a certain way, this part smaller, this part bigger... and so I appreciate Caroline calling this series BEASTMODE so much, letting us focusing on strength and performance and not looks. These sessions almost feel like therapy to me and I'm so grateful they exist 🙏 thank you Caroline 💖💖

[Kamothecreator]

The way it is so cold in South Africa. I didn't think if be able to start the workout but once those rows were done I was warm enough to push through, AND IT WAS WORTH IT.
MIND OVER MATTER

[breejordan]

I love how Caroline nods and mouths the words "ok" at the screen with the occasional thumbs up between sets. It's like she has inside information that I was considering skipping a set or using lighter weights. This amazing woman keeps us honest!