@fitness.babes.my: Forge Your Strength: Full-Body Power & Conditioning Workout 1. Hammer Strikes (Simulated) – 4 sets of 20 controlled swings Stand with feet shoulder-width apart, hold a weighted object (like a hammer or dumbbell) overhead and bring it down with control, engaging shoulders, arms, core, and legs. 2. Weighted Step-Back Lunges – 3 sets of 12 reps per leg Step back into a lunge while holding weights by your sides to build powerful hamstrings, glutes, and quads like a blacksmith’s stance. 3. Farmer’s Carry with Heavy Dumbbells – 3 rounds of 30 seconds walk Hold heavy weights in both hands and walk steadily to improve grip strength, forearms, shoulders, and posture. 4. Anvil Press (Overhead Dumbbell Press) – 4 sets of 10 reps Press dumbbells overhead from shoulder h

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Sunday 12 July 2026 15:04:47 GMT