Touch and Go Place five cones about 8 feet apart in a straight line. Stand at the first cone so that your side is facing the other cones. Sprint in a shuffle from the first to the last cone. When you reach the last cone, bend at the knees and reach down to touch it. Sprint back to the first cone. Next, sprint from the first to the fourth cone and back, again touching the cone when you reach it. Then, sprint from the first to the third cone and so on. Lateral Lunge Begin in a standing position. Then, take a large step to the right, keeping your toes pointed straight ahead, your feet flat. Squat onto your right leg, bending at the knee and pushing into your heel. Keeping the left leg straight, squat as low as possible, and hold the position for 2 seconds. Return to starting position and repeat for 10 reps, then switch sides. Goblet Squat Hold a kettlebell with both of your hands against your chest. Squat by pushing your hips back and down, keeping the weight in the heels of your feet, toes firmly planted. Keep the kettlebell against your chest the entire time. As you squat, your elbows should gently graze your knees. Rise and push through the hips. Repeat for 10 reps. Glute Bridge Lie on your back on a mat, with your knees bent 90 degrees and your feet flat on the floor. Pushing into your toes, raise your hips toward the ceiling by squeezing your glutes. Your shoulders and heels will remain on the ground. Hold for 1 second, then lower your hips to the ground without touching it. Repeat for 10 reps. Alternating Dumbbell Press Lie on your back on a bench, holding a pair of dumbbells just outside of your shoulders with your palms facing your thighs. Lift both dumbbells over your chest. Keeping your right arm straight, lower the left dumbbell, touch the outside of your shoulder, and push it back up. Then, switch arms. Repeat for 10 reps.