1. Slow squat (3-1-1)

2. Lateral jumps

3. Plank with arm reach

Rest 30 sec and repeat 3x

10x

10x

10x

Step by step

1. Slow squat

Squats are a great exercise for the whole body! Varying the tempo can make the move more challenging.

Stand with feet a little wider than hips, toes facing front. Slowly lower into a squat position (3 seconds down): drive your hips back, bending at the knees, hips, and ankles, and pressing your knees slightly open.

Hold for 1 second at the bottom of the squat, keeping weight in your heels. Your goal is to eventually be parallel to the ground at the bottom of the squat, meaning knees are bent at a 90-degree angle.

To stand, press into your heels and squeeze your glutes at the top (1 second).

2. Lateral jumps

Crouch down into a squat, then jump up and sideways approximately a yard, or as much as you can safely manage. As you land, bend your knees to absorb your impact and prepare for the next sideways jump, back in the other direction to return to your start position.

This plyometric exercise tones the glutes, hamstrings, quads, and calves. Lateral jumps are great for anyone who wants to build speed to enhance their sports performance.

3. Plank with arm reach

From a high plank position, extend one arm forward. Hold for 2 seconds, then lower the arm and switch sides. Engage your core, glutes - really, your whole body! - to stay as stable as possible. Keep your body level and your torso parallel to the floor. Fight the urge to shift your weight or to rotate.