Womens Workouts
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
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
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Here’s today’s optional add-on: https://youtu.be/5bgVXyP0IIM
The Complete Beastmode Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPU7VPqNkXyhKX9x9Nmfq437
My FREE Workout Programs
EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
EPIC Heat: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUcupe9O1IKpC_GhHuHW96r
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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
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Stephanie Sanzo beautiful walk and hot leg workout#stephaniesanzo
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Let’s burn some energy with this 30 minute cardio full body workout… no equipment needed. Simply follow along and have fun!
This is meant for low intensity cardio so any jumps, land softly. The pace should be sustainable with heart rate elevated but you aren’t out of breath…. think of a steady, slow paced run!
▶ My Alternative 30 Min Low Impact Cardio Workout: https://youtu.be/ImI63BUUPwU
The timer will be on for 45 seconds of work the entire duration!
* JUMPING JACKS
* WALK OUT TO SIDE PLANKS
* ALT HAND TO FLOOR SQUAT JUMPS
* HEEL TAPS
* SINGLE KNEE DRIVE JUMP
* SINGLE KNEE DRIVE JUMP (switch)
* SPEED WALK OUT
* CROUCH TO PUSH UP
* PLANK TO ALT FOOT TAP
* SQUATS
* ROTATE PUNCH
* ALT LATERAL LUNGE
* 3 POINT LUNGE
* 3 POINT LUNGE (switch)
* ALT LUNGE JUMPS
* PUSH UP TO LADDER
* SPRAWL
* SOFT SQUAT JUMPS
* CURTSEY TO X OVER CURTSEY
* CURTSEY TO X OVER CURTSEY (switch)
* LUNGE HAND TAP TO KNEE JUMP
* LUNGE HAND TAP TO KNEE JUMP
* SKIPPING
* HANDS OFF BURPEES
* SQUAT TO ALT FRONT LEG RAISE
* DROP SQUAT
* REVERSE ALT FOOT REACH
* KICK THROUGHS
* SUMO SQUAT TO TOES
* ALT MARCHES (clap under)
* PLANK TUCK TO PUSH UP
* PLANK JACK
* SKIER TO TOES
* LUNGE PIVOTS
* DEAD STOP MOUNTAIN CLIMBERS
* HOLLOW TO V SIT TUCK
* BICYCLES
* STRAIGHT LEG BICYCLES
* REVERSE CRUNCH
* HIGH KNEES SKIP
This is different from HIIT, you need rest in HIIT! Try to go at pace that suits you. Slow it down when needed!
Perfect for after any session or on those active rest days when you prefer an indoor cardio session as apposed to a run or cycle etc!
Enjoy!
Cx
▶ My Instagram: https://instagram.com/carolinegirvan
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Extras:
▶ My 10 Min UNBROKEN Abs Workout: https://youtu.be/cS-bIr-6hQM
▶ My NEW 20 Min Arms & Shoulder Workout: https://youtu.be/ME0cj3FTbms
Equipment I use in my other workouts:
▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan
EPIC Program:
▶ My FREE 10 Week Program Guide: https://carolinegirvan.com
▶ Official EPIC Program Apparel: https://teespring.com/stores/carolinegirvan
▶ The EPIC Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ The EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
Business Enquiries:
▶ Email: info@carolinegirvan.com
Caroline Girvan
PO BOX 115
County Antrim
Northern Ireland
BT38 8WB
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
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Hope you enjoy this 25 Minute Full Body Pilates Workout for Beginners. Whether you are new to Pilates or just want to slow things down, this workout is for you. No equipment needed, just you and your mat. 🙂
🌸 Wearing Echt Apparel – https://echt.com.au/
♡ INSTAGRAM: @movewithnicole
♡ EMAIL: movewithnicole.yt@gmail.com
♫ Music from https://www.epidemicsound.com/
—
DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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#gym #youtubeshorts #shorts #shortfeed #crossfit #viral #stephaniesanzo #workout #ytshorts #bodybuilding #fittness
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@olghinavideo
September 29, 2024 at 12:58 pm
still tyring af 😅😅🔥
@tanaypatil4707
September 29, 2024 at 12:58 pm
Is it okay if i do 20 mins now and 20 kins after , all of this together is too much for me
@BeeSuper420
September 29, 2024 at 12:58 pm
completed April 17, 2024, with 25s for renegate row, 45 for elevated squat, 30 for chess press, 25 for lunges, 30 for rear step lunges
@JosetteBadger
September 29, 2024 at 12:58 pm
Thank you for these amazing home workouts!!!!
@puffunicorn5522
September 29, 2024 at 12:58 pm
died
@sumitchhabra7770
September 29, 2024 at 12:58 pm
Did it again today , just loved it. Big fan of Ms Caroline and her workouts❤️
@camilalopes490
September 29, 2024 at 12:58 pm
this one was lighter than the last 3! Thank God!
@jacquemargolycz7131
September 29, 2024 at 12:58 pm
Beastmode at 70 thank you so much
@angelaroe3033
September 29, 2024 at 12:58 pm
I love you Caroline. I am a single mom experiencing postpartum trying to get my CrossFit body back, it’s been one week of your workouts and my depression is getting better and I am already seeing results in my body! Jesus has brought me to you! Praise God for Caroline and her beast mode workouts! ❤
@sallyjanedixon1227
September 29, 2024 at 12:58 pm
Repeated 28/05/2024
@paulasurf3830
September 29, 2024 at 12:58 pm
done, may 28 th,2024, my fat cells is literally boilling…but,no matter what, no pain,no gain, plus 1'30 min of surfing set with some currents that makes me paddle much more than usual, even so, i did the sets with my 8 kgs dumbells…yeah,i getting stronger…My Lord Jesus,my source of life,power and my strengh..be praised !! Carol,once more, thank you! Lets go surf sista!
@mariakhawar7248
September 29, 2024 at 12:58 pm
I love this workout sm but can you please upload a version with just the timer and no music, can't listen to the same thing everyday😭😭
@sayragiron375
September 29, 2024 at 12:58 pm
You kicked my 🍑 today 😪😪😪
@MaddsUkjentAZ
September 29, 2024 at 12:58 pm
Good stuff. It is good to stay mobile your whole life. I see too many peooke say they trained in a martial art years ago…blah blah…they cant even get up off the ground themselves, let alone " defend" themselves" 🤦…..Do these exercises for longevity And Health🙏❤️💪
@reshmaregi2941
September 29, 2024 at 12:58 pm
I love your workouts Caroline. You are amazing!
@jakubkoutny
September 29, 2024 at 12:58 pm
Best as always
@caryvazquez63
September 29, 2024 at 12:58 pm
17/06/24. Excellent routine, I sweated a lot and felt my muscles work, I greet you with love from Mexico.
@vylia
September 29, 2024 at 12:58 pm
My fifth round of BEASTMODE and I did this great session today before work! It was really early but it was so good! Thanks, Caroline!
@anitatuerk9482
September 29, 2024 at 12:58 pm
Beastmode Round 2 – still kicked my butt… LOVE Caroline's workouts
@kcvilas3429
September 29, 2024 at 12:58 pm
7/3/2024
@huyenbuithanh823
September 29, 2024 at 12:58 pm
I could only do 20 minutes 🥵
@jacquelineengel9471
September 29, 2024 at 12:58 pm
Hi where do i get that block
@akbarova4
September 29, 2024 at 12:58 pm
Thanks beautiful 🤍
@gmme7314
September 29, 2024 at 12:58 pm
Let’s Go!!! ❤️🏋️♂️CG!!!
Round 3 💫
@jsoye
September 29, 2024 at 12:58 pm
I did this today with 20kg dumbbells instead of 15kg, which was a mental and physical challenge for me! I started the shoulder press with 2 x 12.5kg and dropped to 2 x 10kg in the 3rd round… I didn't use heel elevation because of the heavier weight I was afraid of being not stable enough.
@aneeram6215
September 29, 2024 at 12:58 pm
Kickass 🔥
@kcvilas3429
September 29, 2024 at 12:58 pm
8/29/2024
@jeanc1696
September 29, 2024 at 12:58 pm
WOW. Beastmode for sure!
@sallyjanedixon1227
September 29, 2024 at 12:58 pm
Completed again 6th Sept 24
@SaimeIbraimi
September 29, 2024 at 12:58 pm
How many calories does this burn?
@kevindimatteo3080
September 29, 2024 at 12:58 pm
Hard After a boxer training with crew 💪but we fell liké a beast 😉 thanks !
@AnitaKmalian
September 29, 2024 at 12:58 pm
Am.i do poor to giide from you..but no for the reason youre irish girl yourevrespectfully for this type of piges5 batista in ftont of his mo
@godshownphoenix9014
September 29, 2024 at 12:58 pm
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 🌞
@kristylepera7323
September 29, 2024 at 12:58 pm
Thank you for your effective workouts!
@sallyjanedixon1227
September 29, 2024 at 12:58 pm
And again 18th Sept 24
@TamVu-bl4fh
September 29, 2024 at 12:58 pm
Thank you Caroline so much for your workout videos… because of you I’ve got a leaner and leaner body and I keep up with you!