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The Eternal Beach-Body Plan: Workout 26

Stoke your body's fat-burning furnace and profit from post-workout "afterburn" with this challenging workout.

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For your next workout in phase three of the Eternal Beach-Body Workout Plan, you’ll be working hard in a circuit format yet again. This circuit, however, will introduce a few more resistance exercises, which will create a challenging mix of hypertrophy work within short rest periods. Expect to feel the burn in your muscles and your lungs with this one.

Directions

This workout is done in two parts. The first part (exercises 1-10) is a circuit. You’ll do as many rounds of that circuit as you can in 35 minutes. Once the 35 minutes are up, you’ll move on to the second part of the workout (exercises 11 and 12), which is done in conventional straight sets.

Routine

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The Eternal Beach-Body Workout Plan

Workout 26, Part 1: Circuit workout (do 35 min.)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Burpee

Equipment
No Equipment
Sets
--
Reps
10
Rest
--
Exercise 2 of 12

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 3 of 12

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
--
Reps
10 (each side)
Rest
--
Exercise 4 of 12

Bulgarian Split Squat

Equipment
Dumbbells
Sets
--
Reps
10 (each leg)
Rest
--
Exercise 5 of 12

Lying Dumbbell Skull Crusher

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 6 of 12

Dumbbell Thruster

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 7 of 12

Barbell Curl

Equipment
Barbell
Sets
--
Reps
10
Rest
--
Exercise 8 of 12

Dumbbell Bench Press

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 9 of 12

Burpee

Equipment
No Equipment
Sets
--
Reps
10
Rest
--
Exercise 10 of 12

Dumbbell Front Squat

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--

The Eternal Beach-Body Workout Plan

Workout 26, Part 2: Abs workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 12

Plank

Equipment
No Equipment
Sets
3
Reps
120 sec.
Rest
30-45 sec.
Exercise 12 of 12

Side Plank

Equipment
Medicine Ball
Sets
3
Reps
120 sec.
Rest
30-45 sec.
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