In case there's any ambiguity about the exercises, here's roughly how I've been doing them:
Squat - Body weight:
http://www.youtube.com/watch?v=L4KhIEwoZHI (only a little faster, and hands behind head)
Lunge -
http://www.youtube.com/watch?v=dJ95qwNaD78 (also faster, hands behind head)
Lateral Lunge -
http://www.youtube.com/watch?v=yu-82RlK0T8&feature=related (less of an English accent)
Step ups -
http://www.youtube.com/watch?v=KDwzB6xuZ9o (couldn't find a good one how I do them, but this looks pretty good. I do them alternating legs each time and exploding off of the box)
Squat jumps -
http://www.youtube.com/watch?v=jY8AgiMBxXY&feature=related (I don't go this low ... looks bad for the knees. but yeah ...)
-Rafe
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