my friend Daphne gave to me:
10 Jump Lunges
5 triceps pushups
5 dive-bomber pushups
2 minutes of wall squats
and one minute planking by the tree
Jump lunges are a plyometric exercise that can be incorporated into any training program. They leverage your body weight and work your hamstrings and quads. You need to make sure you are on a stable surface (with some padding, preferably). You might need to avoid this if you have issues with your knees or hips. To get added benefit from the exercise, really try to JUMP between lunges. You don’t need to go fast. Good form is key in every exercise.
Jump Lunges: http://www.youtube.com/watch?v=Iyr4e_E30Nc