On-the-Go Foul Shot

Imagine there's a basketball in front of your feet. Crouch down, pretend to grab the ball, and jump up, as if you were trying to shoot a basket [shown]. Return to crouched position and repeat until 1 minute is up.

On-the-Go Dumbbell Punch

Stand with feet wide, toes turned out, and hold a dumbbell in each hand at sides, elbows bent and palms facing up. Lower into a squat. Stay in squat as you punch left arm forward, rotating palm to face down [shown]; quickly pull it back and switch arms. Continue alternating arms as fast as you can until 1 minute is up.

On-the-Go Switch Step

Place a foam roller against a wall and stand about a foot away facing it. Place right foot on top of it, then jump up and switch legs [shown]. Continue, alternating legs quickly until 1 minute is up.

On-the-Go Roll Back

Stand with feet hip-width apart and hold one dumbbell with both hands in front of your chest, abs tight. Keeping the weight in front of your chest throughout, squat low, sit down on the ground, and roll back onto your shoulder blades, keeping knees tucked [shown]. Quickly roll forward and stand up. Repeat until 1 minute is up.

On-the-Go Side Wall Kick

Stand with your right side about three feet from a wall with feet shoulder-width apart and knees bent. Bring hands in front of chest, elbows bent. Extend right leg out to the side and tap the wall [shown], then the ground. Continue, tapping as quickly as you can. Switch legs after 30 seconds.