Choose loads you can move smoothly the whole way: a moderate sandbag for the carries and cleans, and dumbbells that let you keep crisp reps without stopping. This is a great garage-gym chipper for a hard but manageable Friday session; scale by cutting the reps in half or using one lighter implement for every strength movement. Inspired by today's trends — Strong & Sculpted | August 2026 Workout Calendar - Penny Barnshaw.
- 20 Sandbag Clean to Shoulder
- 40 Dumbbell Front Squat @ 22.5kg
- Sandbag Bearhug Carry 200m
- 30 Dumbbell Push Press @ 22.5kg
- 20 Sandbag Reverse Lunge
- 30 Dumbbell Bent-Over Row @ 22.5kg
- 10 Sandbag Ground to Shoulder
EQUIPMENT
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