Goal: Strengthen your grip, shoulders, and core
Time: ~25 minutes
Equipment: Dumbbells or grocery bags
Warm-Up (5 minutes)
- Arm circles – 1 min
- Side bends – 1 min
- Standing cat-cow – 1 min
- Squats – 1 min
- Walking in place – 1 min
Main Workout – 3 rounds
- Farmer’s carry – 30 seconds walking
- Bent-over rows – 12 reps
- Overhead press – 10 reps
- Side plank – 20 sec each side
- Glute bridges – 12 reps
Cooldown
- Wrist stretch – 30 sec each side
- Shoulder stretch – 1 min each side
- Seated hamstring stretch – 1 min each side
- Breathing reset – 1 min
Tip: Stronger grip = stronger body. Carry heavy (but safe) for results.
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