Dumbbell Split Jump

The Skill: Power

By boosting your ability to move explosively, you'll gain the skills—and confidence—to pop up on a surfboard or spike a volleyball.

The Move: Dumbbell Split Jump

Hold a pair of dumbbells (five to eight pounds) against your sides, palms facing in. Stagger your feet (left foot forward, right foot back) and lower down into a split squat. Push up off the ground, getting as much air as you can, while simultaneously switching your leg positions. Land with your right foot in front and your left foot back. Repeat 10 to 12 times, alternating leg positions with each rep.

Body Bonus

Jumping moves burn more calories than standing exercises—and fry more fat!

Dumbbell Squat And Overhead Press

Hold a pair of dumbbells at your shoulders, standing with your feet hip-width apart. Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes. As you push through your heels to return to standing, press the dumbbells overhead. Lower the weights to return to the starting position. That's one rep. Do 12 to 15.

Dumbbell Squat And Overhead Press

Hold a pair of dumbbells at your shoulders, standing with your feet hip-width apart. Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes. As you push through your heels to return to standing, press the dumbbells overhead. Lower the weights to return to the starting position. That's one rep. Do 12 to 15.