Workout Routines

The Eternal Beach-Body Plan: Workout 12

Turn up the heat—and fire up your metabolism—with this fast-paced, total-body workout.

by
Pushup
milan2099 / Getty
milan2099 / Getty
Duration 60
Exercises 10
Equipment Yes

If you thought previous workouts in the Eternal Beach-Body Plan moved quickly, just wait until you try this one.

This workout—the twelfth and final routine in Eternal Beach-Body Phase I—keeps rest periods short and the work volume high, ensuring an epic pump and a barrage of muscle-building moves. With most rest periods limited to 20 seconds or so, you won't have much time to chitchat or watch TV at the gym.

In fact, with this many reps and this little rest, this workout will probably feel more like a high-intensity circuit than an old-school bodybuilding routine. But grow you will—and fast.

Directions

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

Make sure you pay attention to the designated rest—20 seconds will go by fast, and you'll be well served by tracking your rest periods on your watch or on a clock.

Because the rest periods are so short and the volume is so high, don't be afraid to choose relatively light weights.

The Eternal Beach-Body Workout Plan Workout 12: Fire up your metabolism

Exercise 1.

Pushup How to
Pushup  thumbnail
2 sets
15 reps
20 sec. rest

Exercise 2.

Resistance Band Pull-apart Shoulders Drill You'll need: Resistance Band How to
exercise image placeholder
2 sets
15 reps
20 sec. rest

Exercise 3.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
2 sets
15 reps
20 sec. rest

Exercise 4.

Lying cable curl You'll need: Adjustable Cable Machine How to
exercise image placeholder
2 sets
12 reps
20 sec. rest

Exercise 5.

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

Exercise 6.

Squat You'll need: Squat Rack How to
Squat thumbnail
2 sets
12 reps
20 sec. rest

Exercise 7.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
2 sets
15 reps
20 sec. rest

Exercise 8.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
2 sets
15 reps
20 sec. rest

Exercise 9.

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

Exercise 10.

Swiss Ball Stir the Pot You'll need: Swiss Ball How to
Swiss Ball Stir the Pot thumbnail
2 sets
25 reps
20 sec. rest
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