Strength & Muscle · Full body
Full-Body Carry Day
A total-body session that finishes with practical loaded carries instead of high-impact conditioning.
Preview the exercisesGoalStrength, grip, trunk control, and steady movement
LevelReturning or intermediate
Duration40–50 min
Exercises6
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Open walking space
Loaded carryGripFull body
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Exercise by exercise
Coaching cues & alternatives
Coaching cues
- Hold the weight close to your chest.
- Reach your hips toward the box with your whole foot planted.
- Stand with control and keep your knees tracking with your toes.
Alternatives
Coaching cues & alternatives
Coaching cues
- Set your shoulder blades gently against the floor.
- Keep your wrists stacked over your elbows.
- Pause softly when your upper arms meet the floor.
Alternatives
Coaching cues & alternatives
Coaching cues
- Support one hand and knee or use a split stance.
- Keep the trunk quiet.
- Pull toward the hip and lower fully under control.
Alternatives
Coaching cues & alternatives
Coaching cues
- Stand tall with weights at your sides.
- Take short, quiet steps.
- Stop before posture or grip fails.
Alternatives
Coaching cues & alternatives
Coaching cues
- Hold dumbbells securely at the shoulders.
- Keep ribs over pelvis.
- Walk with small controlled steps.
Alternatives
Coaching cues & alternatives
Coaching cues
- Exhale and keep your low back gently supported.
- Move only as far as you can hold that position.
- Return slowly before changing sides.
Alternatives