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Emergency personnel use this move to prepare for something like running up multiple flights of stairs with gear on.

2. Lateral hops

Lateral hops develop core and leg strength, which are the foundation of your fitness goals, according to Counihan. Aim for 30-seconds and build up to one-minute rounds.

3. Mountain climbers

Mountain climbers focus on core and provide some upper body strength, too, Counihan explained.

4. V-sit

To focus solely on core strength, do a v-st by raising your arms and legs, outstretched, off the floor. Hold the position in a static hold or move your hands towards your feet and back down.

Bonus tip: Include a balance of both cardiovascular training and strength training in your exercise routine so you'll be prepared for everything.

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