For Brent Sands, fitness isn’t just time in the gym and racking up reps, it’s coaching clients with a purpose and sharing his passion for all of the modalities that represent a healthy lifestyle.

Rucking – wearing a weighted backpack while you walk – could be one of the few exceptions. So I decided to give it a go, committing to walking 10,000 steps a day for a week with a weight on my back.

Jahkeen “Jah” Washington, founder of the Harlem Kettlebell Club, is here with a few simple moves that can make a big ...