Warm up jog 1 mile sub- 10 minute mile

Jump squats body weight, 3 sets 20 reps shoulder width
walking lunges 3 sets 15 reps per leg (stationary lunges are also fine)
Side shuffles, side to side (across cardio room or other room) 5 sets for 30 seconds, 30 seconds rest between
Reverse hyper extensions, on bench
Cool down with a slow mile jog, or 15 minutes slow steady cardio
(This workout can be done outdoors, at home, or in the gym)