Here is a simple drill which done properly will give you a great lower body practice.

Standing feet shoulder width apart do a body weight squat.

Stand and lunge forward with the right leg, return to standing and lunge forward on the left leg.

Return to standing and squat. Now repeat the lunges but this time to the side, right, Squat, then left. (This move has a squat between individual reps)

Back to center and Squat.

Now repeat left and right reverse lunges…are you seeing a pattern yet?

Back to center.Thats ten reps. You know what to do? Repeat for ten rounds. You can go anti clock wise alternate rounds, just to keep it interesting You can add a jump to the squats for an extra challenge.

Go Do!