Take on This Loaded Carry 'Chipper' Workout for a Heavy-duty Fat-burn

Andrew Tracey
·2-min read
Photo credit: Westend61 - Getty Images
Photo credit: Westend61 - Getty Images

Loaded carries are the Swiss Army Knife of fitness movements: they build muscle, sear through calories, up your stamina and increase your athleticism like no other movement.

Once upon a time seen as a specialist move you watch the giant of ‘World’s Strongest Man’ perform every year at Christmas, the Farmers Carry is now widely accepted as an incredibly effective tool for strength and conditioning, to be employed by all men, whatever their goal.

This challenge combines carries and a vicious bodyweight circuit, to hit your physique from both ends. Grab the heaviest dumbbells, kettlebells or farmer's handles you can get to grips with, mark out a 20m runway and take this one for a walk…

Perform five rounds of the following circuit as quickly as possible. The reps for the bodyweight movements reduce each round, but you’re going to attack them in a ‘chipper’ format, working your way through all reps of each movement, before moving on to the next, resting only as necessary to maintain good form.

FOR 5 ROUNDS:

Farmers Carry x 40m

Grip your handles or dumbbells and with a flat back and braced core, stand upright (A) Let your arms hang freely at your sides, take a deep breath into your core and begin a fast, deliberate march (B) When you reach the 20m mark, get your composure, turn around without letting the weights run amuck and head back. Try not to drop the weights, but if you do, pick up from where you left off as quickly as possible.

Burpees x 30, 25, 20, 15, 10

Drop your handles and assume a press-up position (A). Lower your chest to the ground, pause then push away explosively, (B) hop your legs back in and jump into the air explosively. Land and repeat.

Push-ups x 30, 25, 20, 15, 10

After your last burpee, drop back into your plank position with hands below shoulders (A). With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor (B). Push back up explosively until your elbows are fully extended.

Prisoner Squats x 30, 25, 20, 15, 10

Stand with your torso upright and your hands on your head (A), drop your hips back to sink into a deep squat (B). Hold for a second, before pressing through your heels to stand up, repeat.

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