#9. Sandbag lunge
Targets the quadriceps, glutes, and calves, but also works the arms and back for holding your partner
Hold a 12-25kg sandbag in your arms with an underhand grip. Stand tall with your feet hip-width apart. Brace your core and stick your chest out. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then push yourself to the starting position as quickly as you can. Repeat the move, this time with your left leg forward. Continue alternating this way for a total of 20 reps. Rest for 30 seconds and repeat for a total of 3 sets.