Sets: 3  Reps: 8 each side  Target: hamstrings, quads, glutes, core

Alternate legs with each rep.  

Sets: 3  Reps: 12  Target: quads, glutes, hamstrings

Drive up onto your toes and into a jump.

Sets: 3  Reps: 8 each side  Target: core, hip flexors

Twist your torso back and forth as fast as possible for 30 seconds, switching your legs over at the same time. 

Sets: 3  Reps: 8 each side  Target: hamstrings, quads, glutes

Step back and to the left so that your left foot is pointing away from your right foot. 

Sets: 3  Reps: 8 each side  Target: lower back, core

If this is too hard, do a two-leg back extension holding a weight across your chest. 

Sets: 3  Reps: 8 each side  Target: upper back, core

Step to the side and touch the dumb-bells to the floor either side of your foot.