Focus: strength. Duration: 19 minutes. Props: heavy weights. Level: Moderate or Advanced

Keep loading your bones! You need to add heavier loads to stimulate your bones enough that they increase their density. This circuit workout goes through 4 exercises: static split squat, suitcase carry, pendlay row, and heel drops -- and provides different level options. Best to start with lighter weights to master the movements with good form, and progressively increase the weights over time to continuously challenge your bones and muscles. Remember to always hinge at the hips when pickup up or placing down your weights so you don't round your back.