Workout Routines

The Eternal Beach-Body Plan: Workout 28

Grab a set of dumbbells and get to work building your muscles with this 40-minute circuit workout.

by

Now that you're into the next week of training in Phase III of the Eternal Beach-Body Workout Plan, you'll notice that these grueling circuit workouts are starting to get a little longer. But don't be tempted to sandbag your way through the first few minutes and then turn up the heat—try to keep the same consistent pace throughout, and attack the last five mintues with even more intensity.

Will it be difficult? Sure. But you've been training hard to prepare for these workouts, and your dedication now will pave the way for the beach-body you want. Grab a set of dumbbells and get to work.

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.

The Eternal Beach-Body Workout Plan Workout 28, Part 1: Circuit workout (do 40 min.)

Exercise 1.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
10 reps
-- rest

Exercise 2.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
-- sets
10 reps
-- rest

Exercise 3.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
-- sets
10 reps
-- rest

Exercise 4.

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
-- sets
10 reps
-- rest

Exercise 5.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
-- sets
70 sec. reps
-- rest

Exercise 6.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
-- sets
10 reps
-- rest

Exercise 7.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
-- sets
10 reps
-- rest

Exercise 8.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
-- sets
-- reps
-- rest

Exercise 9.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
-- sets
10 reps
-- rest

Exercise 10.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
-- sets
70 sec. reps
-- rest

The Eternal Beach-Body Workout Plan Workout 28, Part 2: Abs workout

Exercise 1.

Star plank You'll need: No Equipment How to
Star plank  thumbnail
3 sets
120 sec. reps
30-45 sec. rest

Exercise 2.

Side Plank With Lateral Raise You'll need: Dumbbells How to
Side Plank With Lateral Raise thumbnail
3 sets
120 sec. reps
30-45 sec. rest
Comments