Bone Strength

30–35 min Strength Bone Full Body

Goblet Squat, Romanian Dumbbell Deadlift, Dumbbell Shoulder Press, Step-Ups and Farmer's Carry. Standing lifts that load the hips and spine, plus ten jumps.

How it runs. Five-minute warm-up. Three sets of 8–10 on each lift with two reps left. Groove regular and up: 5 sets of 5, heavy, with three reps left. Rest 90 seconds.

How to read ahead. Do to go one move at a time.

Warm-up

1 Marching in Place

2 minutes

Easy march, knees higher each minute.

Option. Tiny steps count.

Stop if. A joint complains, the breath gets sharp, or the march turns into a stomp.

Show the steps

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

2 Hip Circles

45 seconds

Hands on hips, slow circles both ways.

Option. Smaller circles if the low back complains.

Stop if. The low back pinches or the hips twist.

Show the steps

1
Stand with feet shoulder-width apart, soft knees, hands on hips or out to the sides.
2
Circle your hips slowly in one direction, keeping the upper body relatively still.
3
Make the circles as large and smooth as feels good.
4
After several circles, reverse direction.
5
Breathe and keep the movement fluid.

Another way

Main

3 Goblet Squat

3 sets, 8–10 reps

Hold one dumbbell at the chest. Sit between the heels, stand tall.

Option. Squat to a chair. Iron pumper: Barbell Back Squat, 5 x 5.

Stop if. The knees cave and will not track, a knee or hip pinches, the low back rounds under the bell, or you feel pelvic heaviness.

Show the steps

1
Stand with feet about shoulder-width apart, toes turned out a little. Hold one dumbbell upright against your chest, elbows pointing down.
2
Brace lightly and keep your chest tall. Optional box or chair sits behind you at the depth you want.
3
Sit down between your heels. Let your knees travel forward over your toes and keep them in line with your feet.
4
Lower until your elbows meet the inside of your knees, you touch the box, or your back starts to round. Stop there.
5
Press the whole foot into the floor and stand tall. Squeeze your glutes at the top without leaning back.
6
Breathe in on the way down and out as you stand.

Another way

4 Romanian Dumbbell Deadlift

3 sets, 8–10 reps

Hips back, flat back, bells close to the legs. Stand by squeezing the glutes.

Option. Lighter bells and a shorter range. Iron pumper: Barbell Conventional Deadlift, 5 x 5.

Show the steps

1
Stand tall with feet hip-width. Soft knees. Soft ribs. Hold light dumbbells in front of the thighs, or start empty-handed.
2
Brace lightly. Unshrug the shoulders. Keep a long spine from head to tail.
3
Push the hips back as if closing a drawer behind you. Let the torso tip forward. Keep the shins nearly vertical.
4
Slide the bells close along the thighs. Stop when you feel a clear hamstring stretch — usually around the knees to mid-shin — before the low back rounds.
5
Drive the hips forward and squeeze the glutes to stand tall. Do not lean back at the top.
6
Shorten the range or drop to a bodyweight hinge the moment the low back takes over. Leave a rep or two when the hinge softens.

Another way

5 Dumbbell Shoulder Press

3 sets, 8–10 reps

Standing. Press overhead, ribs down, then lower slowly.

Option. Seated or one arm at a time. Iron pumper: Barbell Overhead Press, 5 x 5.

Stop if. A shoulder pinches or aches at the top, the pain is still there the next day, or the ribs flare and the low back arches to finish.

Show the steps

1
Sit with your back supported, kneel on one knee, or stand tall. Hold the dumbbells at shoulder height, palms facing in or turned slightly forward.
2
Set your elbows a little in front of your body, about halfway between pointing forward and out to the side.
3
Brace lightly and keep your ribs down. Squeeze your glutes if you are standing or kneeling.
4
Press up and slightly in until your arms are long beside your ears. Your head moves through as the bells pass your face.
5
Lower slowly back to shoulder height on the same path.
6
Breathe out as you press, in as you lower.

Another way

6 Step-Ups

2 sets, 8 per side

Whole foot on the step, drive up through it, step down with control.

Option. Lower step, hand on a wall. Hold dumbbells to progress.

Show the steps

1
Stand in front of a sturdy, low step. Place the whole lead foot on it — heel included. Hold a wall or rail if balance needs it.
2
Brace lightly. Keep the torso tall. The lead knee tracks over the toes, not in.
3
Drive through the lead heel to stand. The trailing foot may tap for balance. If you hop off the back foot, the step is too high.
4
Stand tall on the step. Bringing the other knee up is optional — both feet on the step is a full rep.
5
Lower through the same lead leg. Quiet landing. Then switch sides, or alternate.
6
Stop or drop the height if the knee caves in, the heel comes off the step, or the front of the knee pinches.

Another way

7 Farmer's Carry

3 sets, 30 seconds

Heavy bells at your sides, walk tall.

Option. Lighter bells or a shorter walk.

Show the steps

1
Hold a dumbbell in each hand at your sides.
2
Stand tall with shoulders back and core braced.
3
Take short, powerful steps while keeping your posture perfect.
4
Walk for the desired distance or time.
5
Keep your gaze forward and breathing steady.
6
Set the weights down with control when finished.

Another way

Finisher

8 Jump Squats

10 reps

Ten small jumps, land soft.

Option. Ten heel drops or firm stamps.

Stop if. Form gets sloppy; switch to regular squats.

Show the steps

1
Stand with feet shoulder-width, then lower into a bodyweight squat with chest up and core braced.
2
From the bottom, drive hard through the feet to explode upward into a small jump.
3
Land softly with knees bent, absorbing the impact, and immediately flow into the next squat.
4
Keep the landings quiet and controlled — no heavy stomping.
5
Use your arms for rhythm if it helps.

Another way

Add weight when the last set feels easy. Form first: flat back on the deadlift, ribs down on the press. Stop if the low back or a knee hurts.