So its a leg day, but instead of doing isolated leg movements, work the whole body while strengthening the legs.
Here are the 3 exercises:
1. Barbell Lunges – 45 lbs plates on each side – 10 – 20 reps total alternating legs
2. Bosu Ball upside down squats – 2 16 KG kettle bells – 10 – 15 reps
3. Jump Squats – two 8 or 12 KG kettle bells – 15 – 20 reps
Do this for 4 rounds, with as little rest as possible.
For the last part, you can perform a corkscrew abdominal exercise which works the abdominal and legs. Basically its a woodchop, but at the top we continue to swing to behind our back and reaching out.
Repeat on other side, about 20 reps per side using a plate or dumb bell.