Workout Routines

The Eternal Beach-Body Plan: Workout 1

Train for greater rotational strength in your shoulders, hips, and abs with the first day of this workout program.

by
Man Exercising On The Beach
andresr / Getty
andresr / Getty
Duration 45
Exercises 9
Equipment Yes

Sure, achieving a beach-ready physique will require pumped-up "show muscles"—but before you can get there, you'll need to strengthen all the little muscles, too.

As you embark on a three-month training cycle like the Eternal Beach Body workout program, you'll need to mobilize and strengthen your most important joints, particularly your shoulders, hips, and core. Almost every major bodybuilding motion involves one of these, so laying the mobilization groundwork ahead of time will be essential. Feel free to use slightly lighter weights, because you won't need too much force to work your smaller stabilizer muscles.

That's what you'll be doing in this workout, the first of Eternal Beach Body Phase I.

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.

 

The Eternal Beach-Body Workout Plan Workout 1: Legs, shoulders, and abs

Exercise 1.

Dumbbell Side-to-Side Rotation You'll need: Dumbbells How to
How To Do A Dumbbell Side-To-Side Swing thumbnail
2 sets
12 reps
45 sec. rest

Exercise 2.

Pallof Press You'll need: Elastic Band How to
Pallof Press thumbnail
2 sets
12 reps
45 sec. rest

Exercise 3.

Superman You'll need: No Equipment How to
Superman thumbnail
2 sets
12 reps
45 sec. rest

Exercise 4.

Dip You'll need: Dip Station How to
Dips thumbnail
2 sets
12 reps
45 sec. rest

Exercise 5.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
2 sets
10 reps
45 sec. rest

Exercise 6.

Single-Leg Hip Extension You'll need: Bench How to
Single-Leg Hip Extension thumbnail
2 sets
12 reps
45 sec. rest

Exercise 7.

Kneeling Hip Flexor Stretch You'll need: No Equipment How to
Kneeling Hip Flexor Stretch  thumbnail
2 sets
15 reps
45 sec. rest

Exercise 8.

Plank You'll need: No Equipment How to
Plank thumbnail
2 sets
90 sec. reps
45 sec. rest

Exercise 9.

Side Plank With Lateral Raise You'll need: Dumbbells How to
Side Plank With Lateral Raise thumbnail
2 sets
90 sec. reps
45 sec. rest
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