1 STOP/GO W/SINGLE-LEG SQUAT Stand on one leg  and hop forward five times . After the fifth, regain your balance (but stay on one leg) and perform five single-leg squats . Continue the hop and squat pattern twice more on the same leg, and then repeat on the opposite leg.
2 HAND WALK Get into pushup position and “walk” forward on your hands and toes by only moving your hands and ankles. Do not bend your knees, and keep your abs tight . After every 10 steps, perform five pushups . Keep going until you’ve done a total of 30 steps and 15 pushups.
3 RED LIGHT/GREEN LIGHT/ YELLOW LIGHT LUNGE Perform walking lunges [1 and 2]. Take your first five steps at a normal pace (green light), and then your next five steps as slowly as possible, descending very gradually into the lunge position (yellow light). After the fifth slow lunge, hold the lunge position for five seconds (red light). Keep going for a total of 15 lunge steps of each type.
4 TREE PULL AND RAISE Hang from a tree limb, pullup bar, or monkey bars . Perform one pullup , lower your body, and then do one leg raise . That’s one rep.