Can You Go #Beastmode?

You may be ready to sweat, but are you ready to go #beastmode? Get pumped this fall with two challenging workouts that will put an average gym day to shame.

You can't call just any workout #beastmode on Twitter or Instagram—it has to go above and beyond a normal gym session. If you want to claim #beastmode status for your next workout, we have two workouts for you to try.

Beast Builder: If you've never gone #beastmode before, try this workout developed by Gold's Gym Fitness Institute trainer Mike Ryan. It consists of five exercises, all with beginner, intermediate and advanced options.

To get ready for a #beastmode session, Ryan has a trick: He visualizes how much weight he wants to lift that day. "Mentally challenging yourself is the key to the game so you don't get bored or stagnant," he says. (Read about how other Gold's Gym trainers get into #beastmode on our sidebar.)

The Dirty Dozen: This advanced workout is part of our partnership with Veteran Operation Wellness to support their nationwide Day of Action on October 11, 2014. So show your support and drive awareness of veteran nonprofit organizations by powering through this 12-move workout developed by Guy Seaman, Fitness Manager for Gold's Gym.

Get ready for your session with a proper warm-up that includes 10 to 15 minutes of light cardio. Do four sets of everything with a brief rest in between.

SQUATS WITH OVERHEAD PRESS

Beginner: 12–15 reps with no weights
Stand with your feet hip-distance apart; keep your back straight and your head up. Bend your knees and drop your torso forward slightly. Lower your butt toward the floor as if you were sitting in a chair. As you stand back up, push through the heels of your feet. Raise your arms overhead as you come up from the squat.

Intermediate: 12–15 reps with light dumbbells
Squat with dumbbells held at your sides and press dumbbells up overhead as you return to standing.

Advanced: 6–8 squats and 4–5 presses with maximum weight
Perform the squats at a rack with a bar, going as heavy as possible with minimal rest. Do the presses separately, with as many repetitions as you can squeeze out.

PULL-UPS WITH LEG RAISES

Beginner: 10 reps
Support yourself with a chair underneath a pull-up bar. Grab bar, keeping arms slightly wider than shoulder-width apart, and extend body down. Pull up, aiming your chest toward the sky. As you bring your chin over the bar, bring your knees up to your chest.

Intermediate: 12–15 reps with no assistance

Advanced: 12–15 reps with added weight
Put a 10–15 pound dumbbell between your feet, keeping heels together as if you're choking the weight. Perform a pull-up and bring your knees to your chest.

PLANK TO PUSH-UP

Beginner: 12–15 reps with push-ups on knees
Hold a plank for 10 seconds, then do a push-up. That's one rep.

Intermediate: 12–15 reps with regular push-ups
Same as above but hold plank for 15 seconds.

Advanced: 12–15 reps with elevated push-ups
Same as above but put your feet on a bench behind you.

KETTLEBELL SWING

Beginner: 12–15 reps with light weight
Focus on form. Place a kettlebell between your feet. Bend down as if you're sitting and pick the kettlebell up. Snap your hips and swing the kettlebell up to chest level. Explode from the hips with proper form.

Intermediate: 12–15 reps with heavier weight

Advanced: 6–8 reps with max weight

WALKING LUNGES WITH OVERHEAD PRESS

Beginner: Lunge for 20 total yards with no weight
Start with feet shoulder-width apart, arms by your sides. Step several feet forward with your right foot and bend down until your leg forms a 90-degree angle and your back knee almost touches the ground. Push off your back foot and bring legs together. Repeat on opposite side. Lunge for 10 yards, then turn around and lunge back to start.

Intermediate: Lunge for 40 total yards with overhead press
Choose a weight that is challenging but manageable for four rounds. As you lunge down, press weight overhead. Lunge for 20 yards, then turn around and lunge back to start.

Advanced: Lunge for 100 total yards with overhead press
Grab heavy dumbbells (Ryan suggests 45-pound dumbbells or two 45-pound plates) and lunge down as you press up. Lunge for 50 yards, then turn around and lunge back to start.