Workout Routines

The Eternal Beach-Body Plan: Workout 3

Mobilize and strengthen your foundation—including your legs, shoulders, and hips—with the third workout in this comprehensive workout plan.

by
Dumbbell Curl
DrGrounds / Getty
DrGrounds / Getty
Duration 60
Exercises 11
Equipment Yes

The third workout in the Eternal Beach Body Workout Plan—and the entire first phase of workouts, really—is all about helping you achieve greater shoulder and hip mobility. Yes, you'll do a little bit of light work on your back and arms—which, of course, every guy wants to do when starting a new workout routine.

So while it's tempting to skip over all the shoulder and hip rolling drills, let this be your opportunity to really dig in, stretch, and mobilize around these often vulnerable joints. Even if you're a skilled lifter, chances are good that your shoulders and hips are due for some TLC.

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 3: Mobilize and strengthen your foundation

Exercise 1.

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

Exercise 2.

Vertical Foam Roll Shoulders Drill You'll need: Foam Roller How to
exercise image placeholder
2 sets
12 reps
45 sec. rest

Exercise 3.

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

Exercise 4.

Concentration curl You'll need: Dumbbells How to
Bent Over Concentration Curl  thumbnail
2 sets
10 reps
45 sec. rest

Exercise 5.

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
2 sets
10 reps
45 sec. rest

Exercise 6.

Side-Lying Clam You'll need: No Equipment How to
Side-Lying Clam  thumbnail
2 sets
12 reps
45 sec. rest

Exercise 7.

Rollout You'll need: Swiss Ball How to
Rollout  thumbnail
2 sets
12 reps
45 sec. rest

Exercise 8.

Dumbbell Split Squat You'll need: Dumbbells How to
Dumbbell Split Squat thumbnail
2 sets
10 reps
45 sec. rest

Exercise 9.

Wall Squat You'll need: Swiss Ball How to
Wall Squat  thumbnail
2 sets
90 sec. reps
45 sec. rest

Exercise 10.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
2 sets
90 sec. reps
45 sec. rest
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