• Squats, reverse lunges, squat jumps, split-squat jumps, mountain climbers, sit-ups.
• Side-to-side and front-back hops (both feet, right foot, left foot).
• See Line drills for quick feet.

• Alternate jumping jacks with squats, a core exercise (bicycles), and push-ups.

• Combine intervals of cardio, lower-body, upper-body and core exercise into a circuit (e.g. jumping jacks, squats, push-ups, plank), repeat for 5-20 minutes.
• Change the exercises over time or from circuit to circuit (see Raptors Iso challenge), e.g.
  • Cardio – jumping jacks, speed skaters, high knees, mountain climbers, burpees.
  • Lower body – squats, lunges, squat jumps, pogo jumps, line jumps, tuck jumps, stride jumps.
  • Core strength – planks (low, high, up and down, lift a leg, shoulder taps, plyo wide-narrow, side), crunches, dead bug, superman, bicycles, glute bridges, leg kicks, twists, bird dogs.
  • Push-ups – regular, clap, from knees, tricep, wide.

Squats, push-ups (off or on knees), planks, jumping jacks.

Push-ups (traditional, move hands, on knees), planks (lift a leg), lunges (alternating front & reverse, lateral), skaters (push off)

Round 1 – running in place, squats, push-ups, burpees; Round 2 – jumping jacks, split squats, offset push-ups, burpees; Round 3 – stride jumps, single-leg RDLs, tricep push-ups, burpees.

• One-arm high plank, dribble with the other hand, then switch hands.

• Figure-8 abs, dribble one-leg wall sits and sit-ups, basketball twists, finger-tap leg kicks.

• Imagine an agility ladder, move forward in-in-out-out, then laterally (or do stationary footwork).

• Without an agility ladder use chalk to draw one, or your imagination,
  • high knees, two feet in each spot (in-in-in-in), moving forward & laterally
  • moving forward, hop two feet in, two feet out (two in, two out; can be stationary)
  • moving forward, step in-in-out-out (can be stationary).