Grab your dumbbells, hold them by your sides, and ensure your palms face your legs. Keep your posture tall and your feet shoulder-width apart. Your stance should feel strong, and you should engage your core.  Bend your knees until you are in a squat position and then once you are at the bottom of the movement, drive back up to your original position. If this feels too easy, you can scale this up by making the weight heavier or adding a jump between reps.

12 reps x 3 sets

You’ll need a chair for this one. Grab your chair and stand about 2 feet away from it. Keeping yourself upright and balanced, place one leg behind you onto the chair so that the top side of your foot rests on the surface. From here, keeping your weight over your foot on the floor, squat down at a 90-degree angle. Repeat this for your reps, and then swap legs.

10 reps each side x 3 sets

Place your resistance band around your lower legs. Start in a lowered bent knee position with your feet shoulder-width apart. From here, drive your feet to the floor and in an upright position. Swing one foot backwards and push against the resistance band. Repeat this on the same leg for the required reps, then switch to the other leg.

10 reps each side x 3 sets

Keep your bands in position around your calves and shins. Stand in a loaded squat position with your feet around shoulder width apart. Tap your foot out to the side, feel the tension, and then bring your foot back to the starting position. Then jump upwards. Repeat this for the number of reps on your chosen side, and then repeat using your other leg.

10 reps each side x 3 sets

Stand on the bottom step of your stairs (or a slightly raised surface). Hold on to a surface to maintain your balance, and let your heels hang over the step. Drive your toes downwards and reposition to your starting point. Complete the required number of reps and repeat. If you want to make this slightly harder, you can increase the reps or try it one leg at a time.

15 reps x 3 sets

Stand with your feet shoulder-width apart, with your toes turned out slightly. Bend at your knees into a squat position and drive upwards to your original standing position, and jump. Try and keep the movement continuous and once you land, continue straight back down into the squat position, but make sure you do so in a controlled manner.

1 x 1 minute - As many as possible