Workout Routines

The Eternal Beach-Body Plan: Workout 29

Give your arms a searing flash pump—while also taxing your heart and lungs—through 40 minutes of this circuit workout.

by

This circuit workout brings a special focus on your cardio and arms. Now that you're pretty far into the Eternal Beach-Body Plan—it's the fifth workout in Phase III, and the twenty-eighth overall—you're well-prepared for this cardio-arms tandem.

As this circuit is designed, your bigger muscles (like legs and core) won't get too gassed, meaning that you can still grind through moves like burpees and lunges. Your arms will take the brunt of some exercises, and then benefit from brief recovery phases while you're jumping rope or doing jumping jacks.

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

Exercise 1.

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

Exercise 2.

Pushup How to
Pushup  thumbnail
-- sets
15 reps
-- rest

Exercise 3.

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

Exercise 4.

Alternating Lateral Lunge with Hop How to
Alternating Lateral Lunge with Hop thumbnail
-- sets
15 (each side) reps
-- rest

Exercise 5.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
-- sets
20 reps
-- rest

Exercise 6.

Dumbbell Pullover You'll need: Bench, Dumbbells How to
Dumbbell Pullover thumbnail
-- sets
15 reps
-- rest

Exercise 7.

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

Exercise 8.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
-- sets
15 reps
-- rest

Exercise 9.

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

Exercise 10.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
-- sets
15 reps
-- rest

The Eternal Beach-Body Workout Plan Workout 29, Part 2: Abs and arms

Exercise 1.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
3 sets
25 reps
30-45 sec. rest

Exercise 2.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
3 sets
20 reps
30-45 sec. rest
Comments