Most people can keep fitness simple. Don't feel overwhelmed. Loaded carries are about as simple as you can get, yet they're one of the best exercises. They work many muscles, don't require much special equipment or training, and can be done in many places. Form: just try to land softly, and keep your shoulders rolled back. Equipment: in a gym, use a dumbbell or a plate. Outside of the gym, use whatever works - a backpack, a rock, it doesn't matter as long as it's kind of difficult but not danger