Farmer Carry

Place a dumbbell on the floor next to each foot

Squat to grab the weights with a neutral, palms-in grip

Keeping chest up and core braced, stand up

Walk forward, keeping an upright torso and engaging abs so that the weight doesn’t dump into the low back

Walk forward for 50 feet. If you don’t have the room to do this in one shot, break up the distance

When you’re finished, squat to place the weight back on floor

Goblet Squat

Stand with feet slightly wider than hip-width apart, toes slightly turned out, a weight in both hands in front so it hangs vertically

Engage core, keep chest lifted and back flat as you shift your weight into heels, push hips back and bend knees to lower into a squat

Drive through heels to stand and squeeze your glutes at top for 1 rep

Do 6-8 reps

Romanian Deadlift 

Stand with feet hip-width apart, knees slightly bent. Hold dumbbell in each hand at thighs

Hinge at hips, bending slightly at your knees. Push your butt way back and keep back flat Torso should be almost parallel to the floor, the weights should reach your shins

 Keeping core tight, push through your heels to stand up straight. Keep the weights close to shins as you pull

Pause at the top, squeeze butt. This is 1 rep

Do 6-8 reps

Bent-Over Row

Stand with feet hip-width apart, holding a dumbbell in each hand with arms at sides

With core engaged, hinge forward at hips, pushing butt back, and bend knees, making sure you don’t round your shoulders

Gaze at the ground a few inches in front of feet to keep neck in a comfortable position

Do a row by pulling the weights up toward chest, keeping your elbows hugged close to your body, and squeezing your shoulder blades for two seconds at the top of the movement.

Slowly lower the weights by extending your arms toward the floor for 1 rep

Do 6-8 reps


Start in high plank with palms flat, hands shoulder-width apart, shoulders stacked directly above wrists, legs extended behind you, core and glutes engaged

Bend elbows and lower chest to the floor

Push through the palms of hands to straighten arms. This is 1 rep

Do 6-8 reps