Three reasons to do ... alternating lunge to press

The move: Alternating lunge to press

Three reasons to do it now:

It uses your body and your brain. The intricate moves improve coordination and proprioception -- a sense of where your body is in space, known as body awareness, said personal trainer Tom Holland, author of "Beat the Gym." "Sports that especially rely on these skills include basketball, hockey and volleyball," he said.

It's a total-body toner. The move involves the upper body, core and lower body. It's ideal when you're tight on time.

It'll boost balance. The continuous movement requires balance and stability, Holland said, which are essential in sports involving quick starts and stops.