You want to start off Using a pair of dumbbells that are at least equal to your bodyweight so if you weigh 150 pounds
- use TWO 75 lb dumbbells and if that's still too heavy - Just Use slightly lighter dumbbells and…
Try to walk at least 700 feet and probably no more than ¼ of a mile (or 1400 feet) and to make this easier for you to measure or figure out…
You are basically doing the farmer's walk only 200-to-400 yards or…
1/8-to-¼ of a mile or…
Walking up & down a football field 1-to-2 times.
A sample famer's walk workout…
Do a farmer's Walk for 200-to-400 yards (don't run but walk as fast as you can)
and…
Every time you drop the weights - Rest 10-to-90 seconds between each time you drop the weights and…
Then continue doing the farmer's walk for 200-to-400 yards and…
To burn more fat & build more muscle every time you do the farmer's walk…
Try to walk the entire 200-to-400 yards faster & faster and/or…
Try to drop the weights less & less and/or…
Try to use heavier dumbbells and/or…
Try to walk more than 400 yards and…
Keep track of all this in your log book
and because the farmer's walk is so intense… You should only do the farmer's walk once a week or maybe even once every 2 weeks