Do as many reps as you can in 30 seconds, rest for 30 seconds, repeat each exercise 4 times
Take a long stride forward so that your whole front foot remains flat on the floor and you are on the toes of your rear foot. Bring your rear foot forward in a walking motion and advance to the next lunge. You should feel your front leg doing all the work.
Stand on one leg, bend your knee and hip, keeping your center of gravity low. Jump to the side landing in the same position. To increase demand reach down low with the opposite hand to leg you are standing on.
Lie on your back, legs bent and your feet flat on the floor. Push your hips up towards the ceiling, lower yourself down and lightly touch the floor. You can do this exercise one leg at a time to increase demand.