The move: Wearing a weighted vest or backpack loaded with five to 25 pounds, stand at the bottom of a stairway. Engage your core, balance on your outside leg, and jump to the top of the first, second, or third stair. Walk back down and repeat with the same leg. Do five jumps; then switch legs.

The payoff: Individual leg strength and a solid core. “When your core is strong, your foundation is strong,” says Rahlves.