Sets: 3  Reps: 10  Target: quads, glutes, calves

Lower as far as possible into the squat and then drive up through your heels and explode off the floor.
 

Sets: 3  Reps: 10  Target: hamstrings, quads, glutes, core

As you move the ball from one side of your body to the other, jump and swap legs to complete the lunge.
 

Sets: 3  Reps: 10  Target: adductors, quads, core

Step to the side, stretching out your muscles for a second, before driving
back up and across explosively.
 

Sets: 3  Reps: 10 each side  Target: core, abs

Bring the weight up over your shoulder before chopping it down powerfully across your body. 

Sets: 3  Reps: 10  Target: hamstrings, glutes, quads, core

Step down into the lunge as far as possible before driving forwards explosively.
 

Sets: 3  Reps: 10 each side Target: side abs, core

Lock your torso in position and then twist from side to side, pausing in the middle.