When college and high school athletes go home or on vacation during a holiday break, they often find themselves without a weight room for training. Never fear: You can still get a quality workout. (See STACK’s Guide to Working Out on Vacation.) The following lower body routine requires just a chair, a towel and your body weight.

Bodyweight Jump Squat

• Squat down until your thighs are parallel to the ground
• Jump straight up into air by extending at the ankles, knees and hips while swinging your arms forward
• Land in an athletic stance with your arms back, and start sinking into your next rep

Sets/Reps: 4×10
Perform with a barbell for an additional challenge

Plyometric Split Squat

• Stand with one foot forward and one foot back
• Lower yourself until you have a 90-degree bend in both knees
• Jump up, switching position of feet in mid-air
• Land with soft knees and begin lowering yourself into your next rep

Sets/Reps: 4×20

Single Leg Squat

• Stand on one foot, then squat down until your butt hits a chair
• Stand back up
• Use a chair that lets your thighs be parallel to the ground when you squat down
• If the move seems too easy, remove the chair

Sets/Reps: 4×6-10 each leg

Slide Curl

• Lay on a wood or tile floor with your heels on a towel
• Pull your heels toward your body while simultaneously raising your hips in the air
• Hold at the top for a second, then slowly straighten your legs while simultaneously lowering your hips back to the ground

Sets/Reps: 3×12

Single-Leg Hip Extension

• Lie on your back and bend one knee so that your heel is about 6 inches from your butt
• Drive off heel of planted leg to raise both hips into the air
• Hold at the top for two seconds, then slowly return back to starting position
• Progress to placing your foot on a sturdy object like a chair. Eventually you’ll be able to use an unstable surface, like a medicine ball or a stability ball

Sets/Reps: 3×12 each leg