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The Eternal Beach-Body Plan: Workout 32

Set up shop near the dumbbell rack and don't let up until you're soaked in sweat from this 40-minute, dumbbell-only circuit workout.

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  • 45

  • 12

  • Yes

Circuit workouts are best done with minimal equipment. So when you do want to introduce some extra resistance to those lunges and squats, go with the simplest weights in the gym: dumbbells.

That’s the overall strategy with this phase III circuit in the Eternal Beach-Body Workout Plan: With just a few pairs of dumbbells, you can work your entire body in just 40 minutes. Have fun, and remember to work light, since those weights will feel a lot heavier in minute 30 than minute three.

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

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
80 sec.
Rest
--
Exercise 2 of 12

Dumbbell Bench Press

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

Dumbbell Deadlift

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

Dumbbell Front Squat

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

Dumbbell Curl

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

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
80 sec.
Rest
--
Exercise 7 of 12

Lying Dumbbell Skull Crusher

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

Dumbbell Lateral Raise

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

Dumbbell Lunge

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

Dumbbell Romanian Deadlift

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--

The Eternal Beach-Body Workout Plan

Workout 32, Part 2: Abs finisher

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 12

Ab Rollout

Equipment
Ab Wheel
Sets
3
Reps
10
Rest
30-45 sec.
Exercise 12 of 12

Lateral Plank Walk

Equipment
No Equipment
Sets
3
Reps
10
Rest
30-45 sec.
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