The Carry
Carrying groceries in from the car in one trip
- Position
- Standing
- Takes
- 4 minutes
- How much
- 4 lengths of a hallway
Why this one
The most honest exercise there is: pick something up, walk with it, put it down. It trains grip, core and balance at once, in exactly the pattern real life uses. A shopping bag is the right tool because it is the thing you are training for — and you set the weight by what you put in it.
How to do it
Put a few tins or bottles in a sturdy shopping bag and stand it on a counter or table, so you are not lifting from the floor.
Take it in both hands and hold it in front of you, close to your body.
Walk the length of a hallway, standing tall, taking normal steps.
Set it back on the counter. Rest, then go again.
Watch for
Leaning back to counterbalance the weight. If you cannot stand tall, split the load into two lighter bags, one in each hand at your sides.
Make it easier
Take something out of the bag, or just hold it standing still for 20 seconds.
Make it harder
Add one tin at a time, or walk further.
More for strengthening
Heel and Toe Raises
Steadier footing on uneven ground and curbs
Nothing to buy
How to do it
Seated Row
Pulling a door open, and standing straighter doing it
Uses Figure-8 band with handles
How to do it