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The Eternal Beach-Body Plan: Workout 3

Mobilize and strengthen your foundation—including your legs, shoulders, and hips—with the third workout in this comprehensive workout plan.

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Dumbbell Curl
DrGrounds / Getty
Dumbbell Curl
DrGrounds / Getty

The third workout in the Eternal Beach Body Workout Plan—and the entire first phase of workouts, really—is all about helping you achieve greater shoulder and hip mobility. Yes, you’ll do a little bit of light work on your back and arms—which, of course, every guy wants to do when starting a new workout routine.

So while it’s tempting to skip over all the shoulder and hip rolling drills, let this be your opportunity to really dig in, stretch, and mobilize around these often vulnerable joints. Even if you’re a skilled lifter, chances are good that your shoulders and hips are due for some TLC.

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Directions

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

Make sure you pay attention to the designated rest—45 seconds isn’t a lot of time, and you’ll be well served by tracking your rest periods on your watch or your phone.

Routine

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The Eternal Beach-Body Workout Plan

Workout 3: Mobilize and strengthen your foundation

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Resistance Band Pull-apart Shoulders Drill

Equipment
Resistance Band
Sets
2
Reps
12
Rest
45 sec.
Exercise 2 of 11

Vertical Foam Roll Shoulders Drill

Equipment
Foam Roller
Sets
2
Reps
12
Rest
45 sec.
Exercise 3 of 11

Lat Pulldown

Equipment
Cable Machine
Sets
2
Reps
10
Rest
45 sec.
Exercise 4 of 11

Concentration curl

Equipment
Dumbbells
Sets
2
Reps
10
Rest
45 sec.
Exercise 5 of 11

Lying Dumbbell Skull Crusher

Equipment
Dumbbells
Sets
2
Reps
10
Rest
45 sec.
Exercise 6 of 11

Side-Lying Clam

Equipment
No Equipment
Sets
2
Reps
12
Rest
45 sec.
Exercise 7 of 11

Rollout

Equipment
Swiss Ball
Sets
2
Reps
12
Rest
45 sec.
Exercise 8 of 11

Dumbbell Split Squat

Equipment
Dumbbells
Sets
2
Reps
10
Rest
45 sec.
Exercise 9 of 11

Wall Squat

Equipment
Swiss Ball
Sets
2
Reps
90 sec.
Rest
45 sec.
Exercise 10 of 11

Side Plank

Equipment
Medicine Ball
Sets
2
Reps
90 sec.
Rest
45 sec.
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