Crush Your Week: The Ultimate 60-Minute Total Body Gym Workout

Hey Elizabeth DeHart Fitness community!

This week, we're taking it to the gym! While bodyweight workouts (like our "No-Equipment, Anywhere" Burn) are fantastic for convenience, sometimes you just want to leverage the awesome equipment a commercial gym offers. This 60-minute total body workout is designed to hit all your major muscle groups efficiently, helping you build strength, boost your metabolism, and leave you feeling accomplished.

It's perfect for those who want a balanced, effective session without spending hours in the gym. Let's dive in!

Workout Overview

• Goal: Total Body Strength & Conditioning

• Duration: Approximately 60 minutes (including warm-up and cool-down)

• Equipment: Dumbbells, Barbell, Cable Machine, Bench

• Structure: We'll move through compound exercises (working multiple muscle groups) followed by some isolation work.

Warm-Up (5-10 minutes): Start with 5 minutes of light cardio (treadmill, elliptical, bike) to get your blood flowing. Follow with dynamic stretches like arm circles, leg swings, torso twists, and cat-cow stretches to prepare your joints and muscles.

The Workout (45-50 minutes): Perform 3 sets of 8-12 repetitions for each exercise, resting 60-90 seconds between sets. Focus on controlled movements and proper form over heavy weight.

Compound Movement: Barbell Back Squats

• Muscles Worked: Quadriceps, Hamstrings, Glutes, Core, Lower Back.

• Description: Place a barbell across your upper back (resting on your traps, not your neck). Stand with feet shoulder-width apart, toes slightly pointed out. Keeping your chest up and core tight, hinge at your hips and bend your knees as if sitting into a chair. Descend until your thighs are parallel to the floor (or as deep as comfortable with good form). Drive through your heels to stand back up.

• Why it's great: A king of exercises for lower body strength and overall functional movement.

• Alternatives:

  • Dumbbell Goblet Squat: Hold one dumbbell vertically against your chest.

  • Leg Press Machine: A good option for lower back sensitive individuals.

  • Bodyweight Squats: If barbells are intimidating, start here with higher reps.

Upper Body Push: Dumbbell Incline Press

• Muscles Worked: Chest (upper), Shoulders, Triceps.

• Description: Lie on an incline bench set at a 30-45 degree angle. Hold a dumbbell in each hand at chest level, palms facing forward. Press the dumbbells straight up towards the ceiling until your arms are fully extended but not locked. Slowly lower them back down to the starting position.

• Why it's great: Targets the upper chest more effectively than a flat press.

• Alternatives:

  • Barbell Incline Press: If you prefer barbells and have a spotter.

  • Machine Chest Press (Incline Setting): Offers more stability.

  • Push-ups (Elevated Feet): If benches aren't available, elevate your feet on a box.

Compound Movement: Dumbbell Romanian Deadlifts (RDLs)

• Muscles Worked: Hamstrings, Glutes, Lower Back, Core.

• Description: Stand holding a dumbbell in each hand in front of your thighs, palms facing your body. Keep a slight bend in your knees (not locked). Hinge at your hips, keeping your back straight and core engaged, as you lower the dumbbells towards the floor. Focus on feeling the stretch in your hamstrings. Only go as low as you can maintain a straight back. Squeeze your glutes as you return to the upright position.

• Why it's great: Excellent for building hamstring and glute strength and improving posterior chain flexibility.

• Alternatives:

  • Barbell RDLs: For those comfortable with a barbell.

  • Cable Pull-Throughs: Using a rope attachment on a low cable machine.

  • Good Mornings: With a barbell or resistance band.

Upper Body Pull: Lat Pulldowns (Cable Machine)

• Muscles Worked: Lats (back), Biceps, Forearms.

• Description: Sit at the lat pulldown machine, adjusting the knee pad to secure your legs. Grab the bar with a wide overhand grip, hands slightly wider than shoulder-width apart. Lean back slightly (about 15-20 degrees), keep your chest up, and pull the bar down towards your upper chest, squeezing your shoulder blades together. Control the bar as it slowly returns to the starting position, allowing a good stretch in your lats.

• Why it's great: Builds a strong, wide back and improves posture.

• Alternatives:

  • Assisted Pull-ups: If your gym has an assisted pull-up machine.

  • Dumbbell Rows: Leaning over a bench to support your body.

  • Resistance Band Pulldowns: If a machine isn't available.

Shoulder & Triceps Focus: Seated Dumbbell Overhead Press

• Muscles Worked: Shoulders (deltoids), Triceps.

• Description: Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells straight up overhead until your arms are fully extended but not locked. Slowly lower them back to the starting position.

• Why it's great: Builds strong, defined shoulders and complements your chest work.

• Alternatives:

  • Barbell Overhead Press (Seated or Standing): For more advanced lifters.

  • Machine Shoulder Press: Provides guided movement.

Core Finisher: Cable Crunches

• Muscles Worked: Rectus Abdominis (abs).

• Description: Kneel facing a high pulley cable machine. Grab a rope attachment, holding it behind your head. Hinge forward slightly, keeping your hips stationary. Crunch your torso down towards your knees, feeling a strong contraction in your abs. Slowly control the movement back to the starting position, avoiding hyperextending your back.

• Why it's great: Allows for progressive overload to strengthen your core.

• Alternatives:

  • Abdominal Machine Crunch: Guided movement.

  • Weighted Crunches/Sit-ups: Holding a weight plate on your chest.

Cool-Down (5 minutes): Finish with static stretches, holding each stretch for 20-30 seconds. Focus on the muscles you worked: quads, hamstrings, glutes, chest, back, and shoulders. Example stretches: quad stretch, hamstring stretch, glute stretch, chest stretch against a doorway.

Important Tips for Success:

• Listen to Your Body: If something feels off, stop. Adjust the weight or form, or choose an alternative exercise.

• Progressive Overload: To keep getting stronger, aim to gradually increase the weight, reps, or sets over time.

• Focus on Form: Always prioritize proper form over lifting heavy. Watch yourself in the mirror or even record a set to check your technique.

• Hydration: Drink plenty of water before, during, and after your workout.

• Fuel Your Body: Pair this workout with the high-protein recipe from our newsletter to aid muscle recovery and growth!

This workout is a fantastic way to utilize the gym for a comprehensive total-body challenge. Give it a try this week and let me know how you feel!

— Coach Elizabeth