Plie Squat Jump

Stand with your legs about two feet apart, toes turned out, and hands on your hips. Rise onto your toes, bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor. Jump off the ground, bringing your feet to hip-width apart and landing softly on your toes. That's one rep. Continue quickly jumping your legs out and in for 15 to 20 reps.

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 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.

Jump Squat

Place your hands behind your head, elbows out, and stand with your feet hip-width apart. Push your hips back and bend your knees until your thighs are nearly parallel to the floor, keeping your chest up. Jump as high as you can, then immediately lower into the next rep.

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.