Farmer's walk (也叫Farmer's carry), Suitcase carry -- 很好全身鍛煉,包括鍛煉core
Weighted squats: KB/DB goblet squat, KB/DB sumo squats, (when ready) BB squats --鍛煉下半身的基礎動作,對增加骨密度很有好處
Deadlifts: 開始可用kettlebell, dumbbell,(when ready) barbell
Lunges
Weighted step ups