If you don't own dumbbells, medballs, etc, you can add resistance to your training program by incorporating "found weights." Found Weights basically refers to anything heavy that you have laying around the house, like water bottles, cat litter buckets, or my favorite, a book bag filled up with books.
For this workout, let's use the last one. Grab a book bag or hiking pack. Fill it with books or soup cans or whatever you have that's heavy. Strap it on and leave it there for the whole workout.
10 Weighted Squats
20 Weighted Lunges total
Weighted Run 100m out and back