45 Minute Full Body Beast Mode Workout At The Gym
Team Live Lean Gym Workout | Live Lean Life Ep. 027
On today’s vlog episode of Live Lean TV, Jessica and I share a 45 minute full body beast mode workout at the gym.
In Live Lean Life Vlog Ep. 027 I share:
- Making Bruno’s Homemade Human Grade Dog Food
- Jessica And I Finally Get To Workout Together Again
- 45 Minute Full Body Beast Mode Workout At The Gym
- Dynamic Warm Up
- Full Body Straight Sets Workout
- Cool Down
- How To Modify This Workout To Your Fitness Level
- Post Workout Recovery
Making Bruno’s Homemade Human Grade Dog Food
To start the day, I took my dog Bruno for our morning walk, then I made his breakfast.
To make Bruno’s breakfast, rather than using traditional dog food that is usually full of corn, soy, and wheat, we’ve been testing to see how he reacts to eating real human grade dog food comprised of protein and vegetables.
We’ve been buying the ground beef in bulk, however we are considering switching to buying hamburger patties made with just ground beef.
Here’s how we make Bruno’s homemade dog food:
- In a food processor, add raw ground beef, then crack one egg, including the egg yolk, and a handful of spinach for fiber.
- Grind and mix it up in the food processor.
- Once everything is blended together, portion the food out into individual servings.
- Add one portion of meat to a bowl, top with one whole egg, then feed Bruno.
Sounds like a familiar process to how humans should be making food, right?
If we are doing this for a dog, it means you should be doing it for your own body too.
Jessica And I Finally Get To Workout Together Again
It’s hard to believe, but Jessica and I went out in public together, without a baby stroller beside us.
As new parents, we were really excited to be out and free.
We are very fortunate that grandpa is here, and is up for the challenge of babysitting Kyla and Bruno, while we go to the gym.
Since Jessica and I haven’t trained together in so long, when we are free, we don’t go to a restaurant or a night club, we go to the gym to get ripped.
I must say, my Nike Metcons sneakers and Jessica’s kicks were on point today.
Also, looking at the lean and strong physique of the women who gave birth to my daughter, it’s astonishing that she is only 3 months postpartum.
I am one lucky guy.
However, when it comes to Jessica’s physique, luck didn’t have anything to do with it.
During her pregnancy, she worked hard and kept her nutrition on point.
Check out Jessica’s Live Lean pregancy program here.
45 Minute Full Body Beast Mode Workout At The Gym
For today’s gym workout, we’re going through a Team Live Lean workout from the Lean Warrior program.
This full body workout is called Beast Mode.
Every workout includes demonstration videos for every single exercise.
When you join our workout app, you’ll get access to all of our workouts in your pocket.
Dynamic Warm Up
Complete all the reps of each move one time in circuit format.
WU1. Wall Slides
The first warm up exercise are wall slides.
- Reps: 15
- Sets: 1
- Rest: 0 seconds
- Tempo: 2020
WU2. Standing Medicine Ball Woodchopper
The second warm up exercise is the standing medicine ball woodchopper.
- Reps: 8 per side
- Sets: 1
- Rest: 0 seconds
- Tempo: 10X0
WU3. Kneeling Medicine Ball Leg Extension
The third warm up exercise is the kneeling medicine ball leg extension, also known as the Matrix.
- Reps: 8
- Sets: 1
- Rest: 0 seconds
- Tempo: 3110
WU4. Spiderman Lunge
The fourth warm up exercise is the spiderman lunge.
- Reps: 10 per side
- Sets: 1
- Rest: 0 seconds
- Tempo: 1012
Full Body Straight Sets Workout
This is a straight sets workout.
Complete all the reps and sets of each exercise before moving on to the next exercise.
Rest 40 seconds between each set.
* Complete the indicated number of rounds based on your fitness level:
- Beginner: 2 sets per exercise
- Intermediate: 3 sets per exercise
- Advanced: 4 sets per exercise
A. Alternating Barbell Pendulum Lunge
The first exercise is the alternating barbell pendulum lunge.
- Reps: 5 per side
- Sets*: 2-4
- Rest: 40 seconds
- Tempo: 1010
B. Barbell Deadlift
The second exercise is the barbell deadlift.
- Reps: 8
- Sets*: 2-4
- Rest: 40 seconds
- Tempo: 2010
C. Seated Barbell Overhead Press
The third exercise is the seated barbell overhead press.
- Reps: 10
- Sets*: 2-4
- Rest: 40 seconds
- Tempo: 2010
D. Standing High Pulley Overhead Cable Triceps Extension With Rope
The fourth exercise is the standing high pulley overhead cable triceps extension with rope.
- Reps: 15
- Sets*: 2-4
- Rest: 40 seconds
- Tempo: 2010
Warrior Challenge Of The Day: Twisting Forearm Plank
The warrior challenge of the day is the Twisting Forearm Plank.
- Reps:
- Beginner: 30 seconds
- Intermediate: 45 seconds
- Advanced: 60 seconds
- Sets: 3
- Rest: 60 seconds
- Tempo: 1010
Cool Down
At the end of the workout, complete the following stretching and mobility exercises in circuit format.
CD1. Foam Roller Hamstring Massage
The first cool down move is the foam roller hamstring massage.
- Reps: 1 minute per side
- Sets: 1
- Rest: 0 seconds
CD2. Foam Roller IT Band Outer Thigh Massage
The second cool down move is the foam roller IT band outer thigh massage.
- Reps: 60 seconds per side
- Sets: 1
- Rest: 0 seconds
CD3. Foam Roller Quadriceps Massage
The third cool down move is the foam roller quadriceps massage.
- Reps: 60 seconds per side
- Sets: 1
- Rest: 0 seconds
CD4. Foam Roller Calf Massage
The last cool down move is the foam roller calf massage.
- Reps: 60 seconds per side
- Sets: 1
- Rest: 0 seconds
That was the Beast Mode workout.
This workout only took approximately 45 minutes, therefore it’s not a major time commitment.
If you have access to weights you can also do this workout at home.
If you are a member of Team Live Lean, this workout has been available for a few weeks, so hopefully you have already completed it.
However, if you have tried it yet, now is a good time to start.
How To Modify This Workout To Your Fitness Level
Regardless of your fitness level, anyone you can do this workout.
Do the following to make the workout easier or harder.
Change The Number Of Sets
If you don’t know how many sets is going to suit your current fitness level, start with two sets.
After 2 sets, if you don’t feel overly fatigued, you can add a third set, then possibly a fourth set.
The point is, if you are unsure, don’t feel like you have to commit to a certain number of sets at the beginning.
Reduce The Difficulty Of The Exercise
If any of these moves feel too challenging for you, use:
- Lighter weight
- No weight at all
- Partial range of motion
As a Team Live Lean member, you also have access to ask us questions inside the community tab in our app or on our exclusive Team Live Lean Facebook Group.
Simply ask us how to do an easier modification of an exercise and we’d be happy to answer that question for you.
Even though these workouts are supposed to be challenging to get you results, we don’t want them to be too challenging so you are too intimidated to do it.
As you get better, we will have a workout to challenge you at whatever level you’re at.
Drinking A Kill Cliff For Post Workout Recovery
Now that we are finished at the gym, we are walking home, while I’m drinking a Kill Cliff recovery drink.
My friends at Kill Cliff sent me a few cans to try.
If you love drinking soda, but want to reduce sugar intake and eliminate soda from your life, try Kill Cliff.
Kill Cliff is a carbonated drink that tastes just like soda, without the sugar.
Jessica thinks it’s tasty and legitimately tastes like soda.
She also likes the bubbles.
We prefer soda alternatives since soda is too sugary.
Kill Cliff is considered a recovery drink, as it contains a blend of antioxidants and electrolytes, and is meant to be taken after your workout.
It also contains green tea which provides 25mg of caffeine.
This provides you with a little pick me up of energy.
Check out this blog post where I did a Kill Cliff review.
Jessica asked me where the name “Kill Cliff” came from.
After doing a little research online, and shared the answer in this blog post.
Once I finish this, I will be home and ready to crush some food.
Since I’m still on my fast, I’m looking forward to ending my fast with this post workout Superfood Maca Powder Smoothie Recipe.
We’re also excited to see our baby Kyla.
Once we got to our condo building, there was a big line up across the street at a pancake restaurant.
This made me want to get some post workout pancakes.
I need food badly.
Have You Tried These Exercises?
- Agility Ladder One Step Drill
- Agility Ladder Stationary Scissors
- Agility Ladder Lateral Scissor Hops
- Bent Arm Sled Push
- Tripod Headstand
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
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Take the Free Live Lean Body Quiz
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Question For You:
- Have you ever tried this Team Live Lean Beast Mode workout?
- Do you love soda?
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.