See post from this morning for full workout
Get yourself a weight lateral between your hands (holding it vertical will have the wt. hitting the ground stopping you from getting in a low squat) I am using a 25lb plate. Holding a DB lateral would work too. I chose a plate because I like to do Overhead Walking Lunges w/ plates and that's the exercise you are super-setting following this exercise
There is nothing really to this exercise. Squat and as you stand, bring your following leg to meet the traveling leg, then step out with the traveling leg and squat, repeat
DEEP LUNGE STEP UPS:
Grab 2 DBs. I am holding 20lb DBs. Place your ENTIRE (don't let the heel hang off) foot on a bench/chair/box. Get into a deep lunge where your chest and front thigh are near touching and knee is behind your toes. Step up onto the bench keeping all the weight in your heel. When you step off the bench, step back allowing you to get back into a deep lunge (chest to thigh) and step far enough back that your front knee stays behind your toes. PUSH IN YOUR HEELS!
WARNING: This workout might make you sore ;)