Crush Your Day with This 15-Minute Farmer's Carry Workout
Want to build serious strength for everyday tasks in just 25 minutes? This AMRAP (As Many Rounds As Possible) workout is designed to improve your cardio, build functional muscle, and leave you feeling powerful.
The star of the show? The Farmer's Carry! This core exercise strengthens your entire body, mimicking the real-life movements of carrying groceries, lugging laundry, or wrangling kids or pets.
Here's the breakdown:
Warm-Up (5 minutes):
Get your blood flowing with some light cardio – jumping jacks, jogging in place, or jump rope for 2-3 minutes.
Activate your core with some dynamic stretches like torso twists, arm circles, and leg swings.
The Workout (15 minutes AMRAP):
1. Kettlebell Swings (KBS) x 20:
This explosive movement works your core, glutes, hamstrings, and shoulders. Maintain a flat back and powerful hip hinge to send the kettlebell swinging.
2. Farmer's Walk x10 steps each foot:
Grab a pair of dumbbells (or heavy objects from home!) and walk for 20 steps with good posture, keeping your core engaged and shoulders back. Switch hands and repeat.
3. Plank Pull x10 each side:
Start in a high plank position. Keeping your core tight, row one dumbbell from one side of your body, to the other. Pause in plank before using your opposite hand to pull the weight back to its starting position.
4. Skull Crushers x20:
This exercise isolates your triceps for some serious pushing power. Lie on your back with dumbbells overhead, elbows tucked in at a 90-degree angle. Lower the dumbbells until your elbows are almost straight, then press back up.
5. Glute Bridge x20:
Don't forget your backside! Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top. Lower back down with control.
Cool-Down (5 minutes):
Stretch your major muscle groups, focusing on your back, shoulders, legs, and core. Hold each stretch for 30 seconds.
Challenge Yourself:
Increase the weight on the dumbbells or kettlebell as you get stronger.
Shorten your rest periods between rounds.
Try walking further with the Farmer's Carry.
Remember, proper form is crucial! Don't sacrifice technique for heavier weights. This workout is all about quality movement and building strength that translates to your daily life.
Let me know in the comments how you crush this AMRAP workout!
