Armor 1.

Farmer’s Walk

Pick up heavy dumbbells, kettlebells or load up a hex bar and walk as far as you can for
30 seconds.

Do this 3 times. Rest for 1 minute.

Overhead Carry

Hold two dumbbells or kettlebells overhead and carry them for 30 seconds.

Do this 3 times. Rest for 1 minute.

Suitcase Carry
Like the farmer’s walk except you are only carrying one dumbbell or kettlebell.

Walk as far as you can for 30 seconds while trying to keep your body straight.

Do this 3 times for each arm. Rest 30 seconds before switching to opposite arm.

Waiter Carry

Lift a single dumbbell or kettlebell overhead and walk as far as you can in 30 seconds.

Switch hands and repeat.

Do this 3 times per arm. Rest 30 seconds before switching to the opposite arm.
Fireman’s Carry (Optional)
Grab a punching bag, mulch bag or one of your friends and throw them over your
shoulder.

Walk as far as you can in 30 seconds.

Do this two times. Rest for one minute.

Tips:

-Do this full workout routine two times a week.

-Try to use a heavy weight that challenges you for the 30 seconds you
are carrying it.

-Get one of your friends involved and challenge one another during
sets.

-Try to increase the weight you are using or the time you carry the
weight from week to week.