The farmer's carry is a deceptively simple move. It's great for fat loss because it requires carrying weights for a distance and is self-limiting: "there becomes a point when you get tired and you can't do it anymore," said ACE-certified trainer Shane McLean. The farmer's carry works more muscles and requires more effort from your whole body, which means it burns more calories, he explained.
- Start standing with a 4 or 5 kilogram dumbbell in each hand; if this is too heavy or too light, feel free to adjust the weight. Make sure your bodyweight is evenly distributed on each foot, your spine is in a neutral position, and your shoulders are back and open.
- With your arms extended, hold the dumbbells about 10 centimetres away from your legs; this will activate your abdominal muscles. Begin to walk forward, maintaining a neutral spine and keeping your shoulders up and open.
- Walk 10 steps forward, then turn around and walk for 10 more steps.
Image Source: POPSUGAR Photography / Tamara Pridgett