Popcorns 3 x :30 

Get your weight on the balls of your feet and bend your knees about 90 degrees. Feet should be shoulder width apart and keep your chest up.  Alternate lifting each foot of the ground slightly as fast as possible for 30 seconds.  Try to keep head level. You should rest for about 1:30 - 2:00 between each set.

Split Jumps 3 x :30

Start in the same position as above.  On each jump each foot should land about 1 foot outside.  On the next jump return feet to starting position. Do as many as possible within the 30 seconds. Again, keep you head level and knees bent at about 90 degrees.

Lunge Jumps 3 x :30

Start in a lunge position with chest up.  From that position jump as high as you can off that one leg and land so that your legs have switched positions.

Wall Sits 3 x :30

Place your back against the wall and knees bent about 90 degrees.?