Workout Routines

The Eternal Beach-Body Plan: Workout 7

Add some classic bodybuilding movements and abs work to this total-body mobility routine.

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The Eternal Beach-Body Plan: Workout 7
RyanJLane / Getty
RyanJLane / Getty
Duration 60
Exercises 11
Equipment Yes

As you get into the third week of the Eternal Beach-Body Workout Plan, you'll be shifting your focus slightly to more "traditional" bodybuilding movements. In this workout, for example, you'll be tackling a number of compound movements (like the classic barbell back squat) as well as isolation movements (like the similarly classic biceps curls).

At the same time, you'll still be incorporating a number of "pre-hab" movements, like the shoulder rotational warmups and the lying "clamshells." Combine that with a healthy helping of planks and side planks, and you'll have a well-rounded training routine that will have you looking stronger and feeling stronger.

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 7: Arms, shoulders, and abs

Exercise 1.

Dumbbell Side-to-Side Rotation You'll need: Dumbbells How to
How To Do A Dumbbell Side-To-Side Swing thumbnail
2 sets
12 reps
45 sec. rest

Exercise 2.

Mini-Band External Knee Rotation You'll need: Elastic Band How to
How to do a Mini-Band External Rotation thumbnail
2 sets
12 reps
45 sec. rest

Exercise 3.

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

Exercise 4.

Stiff-leg Deadlift
exercise image placeholder
2 sets
12 reps
30 sec. rest

Exercise 5.

Dumbbell Pullover You'll need: Bench, Dumbbells How to
Dumbbell Pullover thumbnail
2 sets
15 reps
30 sec. rest

Exercise 6.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
2 sets
10 reps
30 sec. rest

Exercise 7.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
2 sets
12 reps
30 sec. rest

Exercise 8.

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

Exercise 9.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
2 sets
15 reps
30 sec. rest

Exercise 10.

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

Exercise 11.

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