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The Eternal Beach-Body Plan: Workout 28

Grab a set of dumbbells and get to work building your muscles with this 40-minute circuit workout.

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  • 45

  • 12

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Now that you’re into the next week of training in Phase III of the Eternal Beach-Body Workout Plan, you’ll notice that these grueling circuit workouts are starting to get a little longer. But don’t be tempted to sandbag your way through the first few minutes and then turn up the heat—try to keep the same consistent pace throughout, and attack the last five mintues with even more intensity.

Will it be difficult? Sure. But you’ve been training hard to prepare for these workouts, and your dedication now will pave the way for the beach-body you want. Grab a set of dumbbells and get to work.

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 40 minutes. Once the 40 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 28, Part 1: Circuit workout (do 40 min.)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Burpee

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

Incline Dumbbell Bench Press

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

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 4 of 12

Lying Dumbbell Skull Crusher

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 5 of 12

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
70 sec.
Rest
--
Exercise 6 of 12

Bodyweight Squat

Equipment
No Equipment
Sets
--
Reps
10
Rest
--
Exercise 7 of 12

Hammer Curl

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

Dumbbell Bench Press

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

Dumbbell Lateral Raise

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

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
70 sec.
Rest
--

The Eternal Beach-Body Workout Plan

Workout 28, Part 2: Abs workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 12

Star plank

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

Side Plank With Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
120 sec.
Rest
30-45 sec.
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