Workout Routines

The Eternal Beach-Body Plan: Workout 23

All you need is a pair of dumbbells, a Swiss ball, and an adjustable bench to make the most of this total-body workout routine.

by
Swiss Ball Crunch
franckreporter / Getty
franckreporter / Getty
Duration 60
Exercises 12
Equipment Yes

So far, most of the workouts in the Eternal Beach-Body Workout Plan have been relatively equipment-agnostic. You've employed cables, barbells, dumbbells, Swiss balls, pullup bars, and benches of just about every kind in the pursuit of a total-body overhaul.

Today's workout, the eleventh in Phase II of the program, will focus on just a few pieces of equipment, which will help you stay focused and keep your rest periods short as you move through each exercise. The first group of exercises all incorporate dumbbells (or a simple pullup bar). You'll stick by the dumbbell rack until the final two exercises, which call for a Swiss ball as your ab-forging weapon of choice.

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. This workout calls for 75-second rest periods, so you'll be able to use slightly heavier weights than in previous workouts.

The Eternal Beach-Body Workout Plan Workout 23: Total-body dumbbell workout

Exercise 1.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
2 sets
8 reps
75 sec. rest

Exercise 2.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
2 sets
8 reps
75 sec. rest

Exercise 3.

Dumbbell Clean and Press You'll need: Dumbbells How to
CrossFit-Inspired Challenges: The dumbbell complex to torch every muscle thumbnail
3 sets
10, 8, 8 reps
75 sec. rest

Exercise 4.

Decline Dumbbell Bench Press You'll need: Bench How to
exercise image placeholder
2 sets
8 reps
75 sec. rest

Exercise 5.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
2 sets
8 reps
75 sec. rest

Exercise 6.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
2 sets
8 reps
75 sec. rest

Exercise 7.

Preacher Curl You'll need: EZ-Bar How to
Preacher Curl  thumbnail
2 sets
8 reps
75 sec. rest

Exercise 8.

Lying Triceps Extension You'll need: Dumbbells How to
 Lying Dumbbell Triceps Extension thumbnail
2 sets
8 reps
75 sec. rest

Exercise 9.

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
2 sets
8 reps
75 sec. rest

Exercise 10.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
2 sets
8 reps
75 sec. rest

Exercise 11.

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

Exercise 12.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
2 sets
20 reps
75 sec. rest
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