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

Ready for a full-on full body sweat session to leave you sweaty yet feeling so happy to have completed such a demanding workout? A dumbbell cardio workout that really demands a lot!

For this strength and cardio workout, you will need a pair of dumbbells and your mat! I am also using a yoga block but you can also use a small stepper or thick book however this is not essential. It is only used for 2 exercises within this workout; the front foot elevated rear step lunges to increase the range and depth of lunge and the heel elevated squats to increase work on the quads!

The dumbbells I am using for your reference are 10kg each! Most of the movements involve 2 dumbbells but where I maybe reduce to only one dumbbell, you can absolutely continue with 2 depending on the weights you have and also vice versa (where I use 2 dumbbells, you can use one if you prefer or need to)!

The timer will be on throughout for 40 seconds of work, with 20 seconds rest inbetween! Each exercise is performed for 4 sets!

MAKER!

NARROW RDL TO SUITCASE SQUAT

SHOULDER PRESS
HEEL ELEVATED SQUATS

5 x 1/2 REP RDL TO 5 x 1/2 REP SQUATS

REAR STEP LUNGE (one side)
Switch each set

DOUBLE DUMBBELL BENT OVER ROW

UNEVEN SQUAT TO PRESS
Switch each set

X2 RENEGADE ROW TO PUSH UP

ALTERNATING DUMBBELL BURPEE

If you are reading this before you do this workout, you are going to have such a great workout!!!

Push through and finish lying on your mat feeling so proud!!!

Cx

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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

[pesianu]

Honestly, I cannot explain in words how much Caroline has saved all of us! It is just so extraordinary that before the lockdown I would always think that I 'had to' go to the gym, and today, I literally wake up excited for Caroline's upload (even, EVEN on upper body day)!

[aphiwetheodorahmvinjelwa]

Dont ever change Caroline please, as your channel gets bigger, continue to workout with us, don't over-edit your videos, since most of these influencers cheat by changing angles. I love that the camera is stationed in one place from beginning to end. When I work out watching you work out with me, seeing you getting tired also motivates me to keep on going.

I love that you don't focus on a particular body part. No clickbait about getting a big ass, 6 pack or telling us how many calories we will burn, we focus on building strength and using proper form. I love that you don't sell us dreams of looking like you or anyone else. You understand that we all have different genetics, and nutrition and each person's workout ethic comes to play before results can show.

I love that you are not another pretty influencer trying to be relevant, you seem professional and mature and you know what you are doing. We love you because you are unique and you are not trying to fit in or run with trends.

[Jen-fkpg]

Hi All! Just wanted to give a shout out to all you peeps. To the ones that have been here since her beginning, it's been so nice seeing your names still here. Your comments and support have really pushed me session after session! And to Caroline you have given a gift that carries over into all aspects of my life, thank so much! Be well everyone!

[wendywilliams]

I am 61 and have done it all… Jane Fonda in the 80’s, jazzercise, aerobics, vibe, Bodypump… I just love and look forward to Caroline’s videos. A bit tough this one but fantastic. Thank you so much for all you do .

[riaj]

Wednesday's workout was killer...I could really feel my triceps yesterday when I was washing my hair! Full body Fridays with Caroline are always amazing... enjoy everyone!

[karlamurphy]

Never been so happy to have an ad I couldn’t skip 😂

[Crazy]

I started doing Caroline at the start of quartine just one day in the middle of watching a movie and eating chips it just clicks I had to change and I found Caroline and I could not thank you anymore I went form 220 to 170 and you change my mindset from losing weight to building muscle so know I am doing that thank you so much😊

[matthewalmond]

Friday full body...always a real highlight of the week...I’m looking forward to this as I’m sure many of you are too! We can tell it’s going to be tough when we start off with Makers...and if you want you can do extra Makers in the add on! Love the colours and flowers again today...another beautiful video! I did another long walk yesterday...25 km...such beautiful countryside again in The Chilterns! Have a great workout everyone! Matthew
PS Hi Caroline...just finished...what a great full body workout...and, as the title suggest, great cardio too! I used a mix of 8 and 10 kg and even my new 12.5 kg for a couple of moves...RDL to squat and rows! I did the add on at the end just to make sure I had done enough makers! Have a love weekend, Caroline and everyone! See you for Sunday HIIT! Matthew

[BarbaraDerksen]

After my workouts and before I will let a bite of (very anticipated) yummy breakfast touch my lips, I ALWAYS come here, to say THANKS bunches and bunches for making me feel electric - at 60+ I am actually EXCITED about aging because if what I can do. Now because of your wonderful challenges I am anticipating wonderful things to look forward to. At my age it is so easy to go backwards, to feel like retirement is reTIREment. I won’t let that happen because of YOU - your warm personality, smiling face and quite encouragement launch me out of bed with enthusiasm. Blessings to you, Caroline!

[tinettedebeer]

I don't know how Caroline does this, she is an amazing example, coach, and motivator! I did not think I will be able to complete, about at the 30% mark, but somehow Caroline motivated me and I did it. With only 7kg, but wow.
I believe that it's not only me that is feeling like this, and 100% amazing after completing each workout!

[inannaadam]

I can be lazy and miss or skip things sometimes, but I definitely can't and don't want to miss or skip any of Caroline's workouts!! I look forward every day to train with the best fitness trainer ever! 💪⚘❤

[Kamothecreator]

THE LEVEL OF AWESOMNESS ONE FEELS AFTER COMPLETING THIS WORKOUT IS UNMATCHED!! keep them coming Caroline

[katycruzz]

This is the best trainer i have found in my entire 8yrs of working out. Never got bored, it makes u want to do it everyday. Not excruciating but it was fun! I’ve only tried it for 2 weeks now and man, u can feel the change and ur mindset changes. Did it every 5am of working out before going to work. Totally love it 😍

[irinabadoi]

You are one heck of a coach, Caroline! the way you think the series, not only workout content but motivation also...it is something with this BeastMode idea that increases resilience and motivates...from one set to another we want to do more and better and not give up. It was hard, but I feel so proud...used my 8 kgs today, burpees went well with dmb up above the head (progress!!!). half RDLs with half squats were the toughest and during renegade with push-up I had to stop several times; oh, and the to hands rows really worked those shoulders, chest and back - loved it!!! amazing Friday full body, thank you! Enjoy, everyone!

[susianachen]

GIRVANATORS united!!! Let's keep growing STRONGER & BETTER...physically & mentally each day no matter what genetics we were born with!!! We can do it together...👊💓👏🙌💪🔥👏...!!!

[ffsesther]

Just did the entire workout with my new 10kg dumbbells!!! A year ago I was struggling with 5kg. Probably silly, but I'm very proud of myself for being able to do this. Thank you for all the amazing work, Caroline!

[CJG]

I cannot believe that I have this unbelievable personal trainer all to myself in the privacy of my own home! And for FREE! I just love you Caroline, and thank you for helping me better myself! 👏🏻👏🏻😘😘

[joycetsai]

Wow this one is tough too! Weights I used were 15lbs. I kept telling myself don't leave anything behind if you want to see the results and I am so glad that I finish the workout without evening thinking twice/guessing myself! Thanks so much for the positive influence from you Caroline and the people here on this channel!!

[marydethjudge]

I am new to the Caroline group and I am so thankful that I have found you Caroline in the past four weeks you have changed my body immensely!!! I went to the beach worked out on vacation and for the first time in my life I did not gain a pound I maintained!! I have managed to recomp and takeoff at least 2% body fat from what I see and this is amazing! Today’s workout was beast! I used my 20 pounds all the way through only drop down to 15 pounds twice and that was for a warm-up shoulder press and in the middle of rows you are the best keep it coming!

[tovameguira]

Omggg cant wait !! My fav type of workout. Honestly, loved the past 2 weeks🤩. Caroline, I can’t thank you enough!! We are obsessed with you in my house 🙌🏽🙏🏼