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The Eternal Beach-Body Plan: Workout 29

Give your arms a searing flash pump—while also taxing your heart and lungs—through 40 minutes of this circuit workout.

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  • 45

  • 12

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This circuit workout brings a special focus on your cardio and arms. Now that you’re pretty far into the Eternal Beach-Body Plan—it’s the fifth workout in Phase III, and the twenty-eighth overall—you’re well-prepared for this cardio-arms tandem.

As this circuit is designed, your bigger muscles (like legs and core) won’t get too gassed, meaning that you can still grind through moves like burpees and lunges. Your arms will take the brunt of some exercises, and then benefit from brief recovery phases while you’re jumping rope or doing jumping jacks.

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 29, Part 1: Circuit workout (do 40 min.)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
70 sec.
Rest
--
Exercise 3 of 12

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
--
Reps
15
Rest
--
Exercise 4 of 12

Alternating Lateral Lunge with Hop

Equipment
Sets
--
Reps
15 (each side)
Rest
--
Exercise 5 of 12

Jumping Jack

Equipment
No Equipment
Sets
--
Reps
20
Rest
--
Exercise 6 of 12

Dumbbell Pullover

Equipment
Bench, Dumbbells
Sets
--
Reps
15
Rest
--
Exercise 7 of 12

Burpee

Equipment
No Equipment
Sets
--
Reps
15
Rest
--
Exercise 8 of 12

Seated Incline Dumbbell Curl

Equipment
Dumbbells
Sets
--
Reps
15
Rest
--
Exercise 9 of 12

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
70 sec.
Rest
--
Exercise 10 of 12

Dumbbell Kickback

Equipment
Dumbbells
Sets
--
Reps
15
Rest
--

The Eternal Beach-Body Workout Plan

Workout 29, Part 2: Abs and arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 12

Swiss Ball Crunch

Equipment
Swiss Ball
Sets
3
Reps
25
Rest
30-45 sec.
Exercise 12 of 12

Triceps Pushdown

Equipment
Elastic Band
Sets
3
Reps
20
Rest
30-45 sec.
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