JENNIFER PATTEE is the founder of Basic Training, our favorite urban-fitness program. She also happens to be our next-door neighbor in San Francisco. We asked her to put together a do-anywhere workout to get your quads, glutes, hips, and core primed for ski season.
FROG HOP Two sets: 30–45 seconds with a 15–30-second rest in between
Using a line or object on the ground (ball, curb, etc.), hop forward and over it, and then sink into a deep squat. Land on your heels, with your knees tracking forward and aligned above your ankles. Hop back to starting point and repeat.
LATERAL JUMP Two sets: 30–45 seconds with a 15–30-second rest in between
Create a “plus” sign on the ground using whatever is handy (a jump rope, tape, chalk, etc.). With feet together, jump, moving clockwise into all four quadrants. Land on your heels, with your knees tracking forward and aligned over your ankles. Switch directions.
SPLIT LUNGE JUMP One set: 30–-45 seconds
Start in a lunge position as shown, making sure your legs are far enough apart so that your front knee is at a 90-degree angle, while keeping your back leg as straight as possible. Leap up and quickly perform a scissors kick to alternate your legs from back to front. Repeat as quickly as possible while prioritizing balance and form over speed.
SPEED SKATER Two minutes
Place a pile of tennis balls or three-pound weights to your left. Hop from side to side while swinging your back leg behind you like a speed skater. Pick up a target, transfer from one hand to the other, and deposit in a pile to your right. Continue ferrying targets from left to right, then do the same in reverse.
FOOTBALL SLIDERS Two minutes
Place a football just above your knees, using your inner thighs to hold it in place. Bend your knees into a high squat and jump from side to side without stopping.