Exercise I: Lateral Pushup

Sets: 2 Reps: 20 Rest: 45 Seconds

Get into pushup position [1], and then move your right hand next to your left [2]. Now move your left hand a foot or so to your left, so that your hands are shoulder-width apart again and your body is several degrees counterclockwise from where you started [3]. Perform a pushup [4]. That's one rep. Repeat the pattern in a clockwise direction on your next rep.

  

Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise II: Bentover Dumbbell Raise

Sets: 2 Reps: 10 Rest: 45 Seconds

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend over at the hips until your torso is about 45 degrees to the floor and allow your arms to hang with your palms facing your knees [1]. Squeeze your shoulder blades together and raise your upper arms until they are parallel to the floor (the heel of your hands should face the ceiling) [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise III: Wide-Grip Cable Row

Sets: 2 Reps: 8 Rest: 45 Seconds

Sit at a cable station with your knees slightly bent and your torso perpendicular to the floor. Grab the bar with an almost twice shoulder-width grip [1], and row it to your lower abdomen [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise IV: Standing One-Arm Row

Sets: 2 Reps: 10 Rest: 45 Seconds

Grab a dumbbell in your right hand and split your stance so that your left foot is in front of the right. Keeping your lower back in its natural arch, bend over at the hips until your torso is about 45 degrees to the floor [1]. Row the weight up to the side of your chest [2]. Lower the dumbbell to return to the starting position. That's one rep. Complete 10 reps with the right arm, and then switch legs and arms and repeat.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise V: Barbell Curl

Sets: 2 Reps: 8 Rest: 45 Seconds

Hold a straight bar with an underhand, shoulder-width grip [1]. Keeping your elbows braced against your sides, curl the bar as high as you can without letting your elbows come forward [2], then reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise VI: Triceps Pushdown

Sets: 2 Reps: 10 Rest: 45 Seconds

Attach a straight bar to the top pulley of a cable station and hold it with an overhand, shoulder-width grip. Tuck your elbows close to your sides [1]. Without allowing your arms to move forward, squeeze your triceps and straighten your elbows [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise VII: Straight-Leg Hip Extension

Sets: 2 Reps: 12 Rest: 45 Seconds

Lie on your left side on a flat bench with your left shoulder off the end and your right hand on a stool or the floor for support. Keep your left leg straight. Straighten your right leg and extend it 90 degrees in front of you; then let it hang off the bench so that your foot just touches the floor [1]. Raise your right leg as high as you can without shifting your hips (your left hip bone must remain in contact with the bench) [2]. Lower it back to the starting position. That's one rep. Complete all your reps, and then switch legs and repeat.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise VIII: Squat

Sets: 2 Reps: 10 Rest: 45 Seconds

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands about 8 to 12 inches wider than shoulder width. Nudge the bar off the rack, take one step backward, and stand with your feet just a bit wider than shoulder-width apart and toes turned slightly outward [1]. Take a deep breath, and bend your hips and knees, lowering your body as far as you can [2]. Extend your hips to return to the starting position. That's one rep.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise IX: Squats on Equilibrium Board

Sets: 2 Reps: 10 Rest: 45 Seconds

Set up a barbell on the supports of a squat rack, and place an equilibrium board on the floor beneath you. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands about 8 to 12 inches wider than shoulder width. Nudge the bar off the rack, take one step backward, and stand on the board with your feet just a bit wider than shoulder-width apart and toes turned slightly outward. Balance on the board so that neither edge makes contact with the floor [1]. Take a deep breath, and bend your hips and knees, lowering your body as far as you can (you may not be able to squat very low) [2]. Extend your hips and knees to return to the starting position. That's one rep.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise X: Dumbbell Split Squat

Sets: 2 Reps: 10 Rest: 45 Seconds

Hold a dumbbell in each hand (or use only your body weight if you're having trouble with the movement) and split your legs so that one foot is a few feet in front of the other [1]. Bend both knees and lower yourself until your rear knee nearly touches the floor [2]. (It should look like you're in the bottom position of a lunge.) Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one leg, and then switch legs and repeat.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise XI: Swiss-Ball Crunch

Sets: 2 Reps: 25 Rest: 45 Seconds

Cross your arms over your chest and lie back on a Swiss ball [1]. Tuck your chin to your chest and crunch your rib cage toward your pelvis [2]. Lower your body to the starting position. That's one rep.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise XII: Swiss-Ball Side Crunch

Sets: 2 Reps: 12 Rest: 45 Seconds

Cross your arms over your chest and lie back on a Swiss ball [1]. Tuck your chin to your chest and crunch your rib cage toward your pelvis [2]. Lower your body to the starting position. That's one rep.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street