You've probably noticed that previous workout in the Eternal Beach-Body Workout Plan (particularly Phase I of the plan) haven't been ultra-heavy or packed with tons of pump-inducing bodybuilding work.

That's by design. Don't worry—you'll get to those moves soon enough. For now, though, you'll build up the mobility of your crucial shoulder and hip joints, which key so many classic bodybuilding movements that you'll eventually do. They're often called "prehab" movements, because they help prevent injury before your joints get too tight. You'll also start to lay a foundation of strength, including your prime legs and your abs.


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.

When doing mobility exercises like the shoulder drill and hip drill, make sure you use light weights. You'll be training small stabilizing muscles, so you don't need much weight to benefit.