A fun exercise you can do during COVID, and clean at the same time.

Farmer Walk or Suitcase Carry: You choose the name

SPECIAL NOTE: Read to the end for a special offer.

I like the Farmer Walk because it because it makes me stand up straight and engages all those great muscles.

What do I need to do this?

What can I use in my home?  suitcase or backpack, bucket, weights if you have them.

What muscles does it work?

Muscles used during this exercise: Shoulders, biceps, triceps, forearms, upper back, quadriceps, glutes, hamstrings, calves, and core. I particularly like the core work as  when we engage and strengthen our core, it can reduced back pain, improved balance, and generally help us move better.

A great bang for your buck

Who is this exercise for?

Who can do this? Anyone from beginner to advanced workout junkie. (adjust the weight as needed to make it work for you).

How much weight should I use?

How much weight should I use? You can use light to heavy weights, suitcase, bucket, etc.  Just not so heavy that you cannot stand straight.

OK, how do I do this Farmer Walk?

How do I do this exercise?

You can use one or two weights/buckets/suitcases (start with the same weight if you are doing this for the first time). 

Pick up the weight, suitcase, bucket, etc. 

Stand up straight, engaging your core and pulling your shoulder blades down and back – good posture please! 

Now walk down your hallway, around your kitchen or through your garage. 

Don’t let that weight pull you over or lose your good posture – if that happens lighten up on the weight or go a shorter distance.

Switch hands (if you are only using one weight) and return the way you came.

Common mistakes

Common mistakes people make are:

Weights are too light or too heavy. (heavier for short distance, lighter for longer distance)

Not keeping your core muscles engaged or leaning forward (either of these may hurt your back)

Raising your shoulders to your ears (we tend to do this when we have heavy items, again potentially injuring your back)

Special offer for you

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Drumroll Please!

Want a specialized workout from me using 5 items you have at home? Send me a message and I will write you a customized workout plan using your household items. Follow me on instagram @sandifeaster to get more exercise tips you can do at home. Stay safe!

Sandi Feaster

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