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The Eternal Beach-Body Plan: Workout 30

Turn up the heat in your body's fat-burning furnace with this high-wattage circuit workout.

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Muscular fitness model working out in a gym doing seated bicep curl exercise
DrGrounds
Muscular fitness model working out in a gym doing seated bicep curl exercise
DrGrounds

Another workout in phase three of the Eternal Beach-Body Workout Plan, another circuit—and this one goes even longer.

Make sure to use light dumbbells and pace yourself. Forty minutes is a long time, and you’ll need to keep a steady pace or risk burning out before the workout is over.

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

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Barbell Clean and Press to Rollout to Pushup

Equipment
Barbell
Sets
--
Reps
10
Rest
--
Exercise 2 of 12

Bulgarian Split Squat

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

Dumbbell Bench Press

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

Seated dumbbell overhead press

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

Jump Rope

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

Dumbbell bentover row

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

Seated Curl

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

Dumbbell Deadlift

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

Jumping Lunge

Equipment
No Equipment
Sets
--
Reps
7 (each leg)
Rest
--
Exercise 10 of 12

Dumbbell Kickback

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--

The Eternal Beach-Body Workout Plan

Workout 30, Part 2: Abs workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 12

Plank

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

Side Plank

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