Exercise I: Pushup

Sets: 2 Reps: 20 Rest: 30 Seconds

Place your hands on the floor about shoulder-width apart and extend your legs straight behind you-your body should form a straight line from your heels to your head [1]. Lower your body until your torso is about one inch off the floor [2], and then push yourself back up. That's one rep.

  

Directions and Phases

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

[pagebreak]

Exercise II: Bentover Dumbbell Raise

Sets: 2 Reps: 10 Rest: 30 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.

Previous   

Directions and Phases

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

[pagebreak]

Exercise III: Wide-Grip Cable Row

Sets: 2 Reps: 10 Rest: 30 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.

Previous   

Directions and Phases

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

[pagebreak]

Exercise IV: Stiff-Legged Deadlift

Sets: 2 Reps: 10 Rest: 30 Seconds

Stand with your feet shoulder-width apart, holding a bar at hip level in front of you [1]. Keeping your lower back in its natural arch, bend at the hips and slightly at the knees until your upper body is parallel to the floor [2]. Reverse the motion to return to the starting position. That's one rep.

Previous   

Directions and Phases

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

[pagebreak]

Exercise V: Standing One-Arm Row

Sets: 2 Reps: 10 Rest: 30 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.

Previous   

Directions and Phases

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

[pagebreak]

Exercise VI: Dumbbell Curl

Sets: 2 Reps: 10 Rest: 30 Seconds

Hold a dumbbell in each hand and let your arms hang at your sides [1]. Keeping your elbows close to your sides, curl the weights up [2]. Reverse the motion to return to the starting position. That's one rep.

Previous   

Directions and Phases

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

[pagebreak]

Exercise VII: Straight-Bar Cable Curl

Sets: 2 Reps: 10 Rest: 30 Seconds

Attach a straight bar to the low pulley of a cable station and hold it with an underhand grip, your elbows close to your sides [1]. Curl the handle up without moving your upper arms [2], and then lower it back to the starting position. That's one rep.

Previous   

Directions and Phases

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

[pagebreak]

Exercise VIII: Lying Dumbbell Triceps Extension

Sets: 2 Reps: 10 Rest: 30 Seconds

Hold a dumbbell in each hand and lie back on a bench. Press the weights overhead so that they are directly above your face [1]. Keeping your upper arms in place, bend your elbows and lower the dumbbells until they are just above your forehead [2]. Reverse the motion to return to the starting position. That's one rep.

Previous   

Directions and Phases

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

[pagebreak]

Exercise IX: Straight-Leg Hip Extension

Sets: 2 Reps: 10 Rest: 30 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.

Previous   

Directions and Phases

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

[pagebreak]

Exercise X: Static Squat on Equilibrium Board

Sets: 2 Reps: Hold for 120 Seconds Rest: 30 Seconds

Place an equilibrium board on the floor in front of you. Balance on the board so that neither edge makes contact with the floor [1]. Reach your arm straight out in front of you for balance, 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]. Hold the position for time.

Previous   

Directions and Phases

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

[pagebreak]

Exercise XI: Side Plank

Sets: 2 Reps: Hold for 90 Seconds Rest: 30 Seconds

Lie on your side, resting your weight on that side's forearm. Raise your hips into the air so that your body forms a straight line, and hold the position for time.

Previous   

Directions and Phases

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

[pagebreak]

Exercise XII: Swiss-Ball Crunch

Sets: 2 Reps: 25 Rest: 30 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.

Previous    |   

Directions and Phases

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