Split Squat with Overhead Press

The Skill: Strength

Muscles that pack a powerful punch allow you to send a softball or kickball into the outfield. And with training, you won't be a one-hit (or one-kick) wonder. You'll have the muscular endurance to crush the next ball too.

The Move: Split Squat with Overhead Press

Hold a 15-pound dumbbell in each hand at shoulder level (elbows bent, as shown), step your right foot forward so your legs are in a staggered stance, and squat down. Press both weights overhead as you stand up. Do five reps, then switch your leg positions and do five more.

Body Bonus

This move is one of the best allover toners.

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!