BFH Workout #47: Carla Dunlap

BFH Workout #47: Carla Dunlap


Carla Dunlap, born on October 22, 1954, is a notable figure in the world of professional bodybuilding. She rose to prominence in the 1970s and 1980s, becoming the first African-American woman to win the Ms. Olympia title in 1983. Dunlap's dedication to fitness and bodybuilding paved the way for future generations of women in the sport. Alongside her competitive career, she has also worked as a personal trainer and fitness consultant, promoting health and wellness.

The Queen of Iron Workout

20 Minute AMRAP

20 Dumbbell Gorilla Rows

20 Lateral Raise to Forward Raise

10 Bulgarian Squats

20 Sit Up to Press

10 Barbell Curls



Exercise List

Dumbbell Gorilla Rows

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing your body).

Bend your knees slightly and hinge at your hips to lean forward, keeping your back straight and chest up. Your torso should be almost parallel to the ground.

Let the dumbbells hang straight down towards the floor, arms fully extended.

Dumbbell Lateral Raise to Forward Raise

To perform the exercise, begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand by your sides with palms facing inward. Engage your core for stability throughout the movement.

Lateral Raise: Start by lifting the dumbbells to the sides until they are parallel to the ground, keeping a slight bend in your elbows. Focus on using your shoulder muscles to lift the weights rather than relying on momentum as you lower the dumbbells back to the starting position and transition into the forward raise.

Forward Raise: Once the dumbbells are parallel to the ground, smoothly transition into a forward raise by lifting the weights before you until they are at shoulder height. Again, maintain control and avoid swinging the weights.

Dumbbell Bulgarian Squats

Start by standing a few feet before the bench with a dumbbell in each hand, palms facing inward.

Extend one leg behind you and place the top of your foot on the bench, ensuring that your foot is stable and your toes are pointing down.

Engage your core for stability and keep your chest upright.

Lower your body by bending your front knee, keeping it aligned with your ankle. Descend until your back knee almost touches the ground, ensuring your front knee doesn't extend past your toes.

Pause briefly at the bottom of the movement, then push through your front heel to return to the starting position.

Complete the desired repetitions on one leg before switching to the other.

Dumbbell Sit Up to Press

The dumbbell sit-up to press is a compound exercise that targets multiple muscle groups, primarily the core, shoulders, and arms. To perform this exercise, begin by lying flat on your back with your knees bent and your feet flat on the floor, holding a dumbbell in each hand at shoulder level. Engage your core muscles as you sit up, pressing the dumbbells overhead until your arms are fully extended. Slowly lower yourself back down to the starting position with control. This exercise effectively strengthens the abdominal muscles, shoulders, and arms while improving overall stability and coordination. Maintaining proper form throughout the movement is important to prevent strain or injury.

Barbell Curls

Stand up straight with your feet shoulder-width apart. Hold a barbell with an underhand grip (palms facing up) slightly wider than shoulder-width apart. Let the barbell hang at arm's length in front of your thighs, with your arms extended and elbows close to your body. Keeping your upper arms stationary, exhale as you curl the barbell upward towards your shoulders, contracting your biceps. Keep your wrists straight throughout the movement. Once the barbell is near your shoulders and your biceps are fully contracted, hold the position briefly and squeeze your biceps at the top of the movement. Inhale as you slowly lower the barbell back to the starting position, maintaining control over the movement.