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The Eternal Beach-Body Plan: Workout 23

All you need is a pair of dumbbells, a Swiss ball, and an adjustable bench to make the most of this total-body workout routine.

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Swiss Ball Crunch
franckreporter / Getty
Swiss Ball Crunch
franckreporter / Getty

So far, most of the workouts in the Eternal Beach-Body Workout Plan have been relatively equipment-agnostic. You’ve employed cables, barbells, dumbbells, Swiss balls, pullup bars, and benches of just about every kind in the pursuit of a total-body overhaul.

Today’s workout, the eleventh in Phase II of the program, will focus on just a few pieces of equipment, which will help you stay focused and keep your rest periods short as you move through each exercise. The first group of exercises all incorporate dumbbells (or a simple pullup bar). You’ll stick by the dumbbell rack until the final two exercises, which call for a Swiss ball as your ab-forging weapon of choice.

Directions

Do each exercise in straight sets; complete all sets of each exercise before moving on to the next.

Make sure you pay attention to the designated rest. This workout calls for 75-second rest periods, so you’ll be able to use slightly heavier weights than in previous workouts.

Routine

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The Eternal Beach-Body Workout Plan

Workout 23: Total-body dumbbell workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Dumbbell Bench Press

Equipment
Dumbbells
Sets
2
Reps
8
Rest
75 sec.
Exercise 2 of 12

Incline Dumbbell Bench Press

Equipment
Dumbbells
Sets
2
Reps
8
Rest
75 sec.
Exercise 3 of 12

Dumbbell Clean and Press

Equipment
Dumbbells
Sets
3
Reps
10, 8, 8
Rest
75 sec.
Exercise 4 of 12

Decline Dumbbell Bench Press

Equipment
Bench
Sets
2
Reps
8
Rest
75 sec.
Exercise 5 of 12

Pullup

Equipment
Pullup Bar
Sets
2
Reps
8
Rest
75 sec.
Exercise 6 of 12

Dumbbell Romanian Deadlift

Equipment
Dumbbells
Sets
2
Reps
8
Rest
75 sec.
Exercise 7 of 12

Preacher Curl

Equipment
EZ-Bar
Sets
2
Reps
8
Rest
75 sec.
Exercise 8 of 12

Lying Triceps Extension

Equipment
Dumbbells
Sets
2
Reps
8
Rest
75 sec.
Exercise 9 of 12

Dumbbell Squat

Equipment
Dumbbells
Sets
2
Reps
8
Rest
75 sec.
Exercise 10 of 12

Dumbbell Lunge

Equipment
Dumbbells
Sets
2
Reps
8
Rest
75 sec.
Exercise 11 of 12

Swiss Ball Stir the Pot

Equipment
Swiss Ball
Sets
2
Reps
20
Rest
75 sec.
Exercise 12 of 12

Swiss Ball Crunch

Equipment
Swiss Ball
Sets
2
Reps
20
Rest
75 sec.
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