1. Lateral lunge
Put the bag on your shoulders, holding it securely at each end. Take a big sidestep and lower until you feel a stretch through your groin. Return to the start and repeat to the other side.
Place the bag on the shoulders, securing its placement by holding the main handles. Squat to the point where the knee joint is at 90 degrees, and return to the standing position. Keep the back in a neutral position throughout the movement. On the downward movement, ensure that the knee doesn’t come too far forward over the foot. Perform 12 to 15 repetitions.
3. Front squat and press
Take the bag by the other grips and hold it across the shoulders. Perform a squat. As you stand up, press the bag above the head.
4. Step-ups with knee raise
Step up with your left foot [A], bringing your right leg forward and up and bending your knee until your thigh is parallel to the floor [B]. Lower your right leg back to start, then the left. Repeat with the other leg. That's 1 rep; do 10.
5. Step ups with shoulder press
Hold the weights at shoulder height, and you step up onto the bench. As your body comes up so will the weights, you complete the shoulder press. Then step back down and lower the weights to shoulder level again. Repeat 12 so 6 each leg.