Here is the regimen of torture for Monday nights with pictures! Please come join us for this warm-up/strengthening exercise at 6pm on Mondays.

Y squats, as in "why are you making me do these?" Do 12-15 reps.
Planks with alternating legs (to give you a plank of steel). Hold and do 5-8 leg lifts on each side.
Single leg reach - a great balancing act. Do 12-15 reps on each side.
Single leg hops. Make a box or jump forward and backwards while hopping on one leg. Do this 6 times on both sides. You better be sweating!
Reverse lunge - Keep your weight on your front heel and lunge 12-15 times on each side.