DOLCE DIET LIFESTYLE:
Quick & Powerful Total Body Workout
by Samantha Coogan, MS, RDN, LD
This workout incorporates pushing, pulling and lower body activation. Great for when you’re in a pinch or traveling and need a quick workout.
Incline Dumbbell Row
• Set an adjustable bench to a 30- to 45-degree angle and lie face down.
• Take a dumbbell in each hand and draw your shoulder blades back and together as you row the weights to your sides.
• Repeat for 3 sets of 15 reps.
Decline Barbell Lying Triceps Extension
• Set an adjustable bench to a slight decline and lie back on it holding an EZ-curl bar at shoulder width.
• Press the bar over your chest and then let your upper arms drift back to about a 45-degree angle. This is your starting position.
• Bend your elbows to lower the bar behind your head, and then extend them to return to the starting position for the next rep.
• Repeat for 3 sets of 15 reps.
Trap-Bar Deadlift
• Use a trap bar (the bar with a rectangular center and Farmers Carry handles), stand in the center of it with feet hip width.
• Bend your hips back and grasp the handles.
• Keeping curve in your lower back, drive through the heels and stand up straight and extend your hips and knees.
• Repeat for 3 sets of 15 reps.
2 replies on “DOLCE DIET LIFESTYLE: Quick & Powerful Total Body Workout”
Any recommendations if my gym doesn’t have a Trap bar?
You could perform the movement with heavy kettlebells or dumbells instead since those allow you to keep the weights at the side of your body like the Trap-Bar does.