Cardiovascular Endurance

Activities like walking, jogging, running, cycling, swimming, aerobics, rowing, stair climbing, hiking, cross
country skiing and many types of dancing are “pure” aerobic activities. Sports such as soccer, basketball,
squash and tennis may also improve your cardiovascular fitness.

Muscular strength

Examples of exercises that develop muscular strength and power include resistance training, such as
weightlifting, bodyweight exercises, and resistance band exercises. Running, cycling, and climbing hills
are also options.

Muscular Endurance

Long-distance running is a sport that requires muscular endurance. During a race, a marathon runner’s
body performs the same movement and stride, over and over again. This requires their muscles to have
an advanced level of endurance to avoid injury or extreme fatigue. For the average person, it can be as
simple as planking, bodyweight squats, walking lunges, pushups, ang situps

Flexibility

One of the best ways to improve your flexibility is through stretching. For example, hamstring stretches,
glutes stretches, shoulder stretches, abdominal stretches, and neck stretches.

Body composition

Incorporating these exercises into your regular routine will help you safely and effectively achieve your
body composition goals: burpees, pushups, interval training, weighted squat jump, and explosive lunge
jump.

Agility

There are many examples of agility exercises to try, and including several in your regular routine can
help you achieve these benefits: Ladder agility exercises, cone drills, do partner shuffles, and add
backpedal sprints.

Coordination
The ability to carry out a series of movements or motor tasks smoothly & efficiently. These are the
activities for coordination: jumping rope, juggling, striking, twirling a hoop and so much more.

Reaction time

Here are the exercises you can incorporate into your daily life to improve your reaction time. Video
games to practice anticipation, yoga to manage reactive stress, paddle sports for hand-eye coordination,
and Interval drills with sprints.

Balance

Nearly any activity that keeps you on your feet and moving, such as walking, can help you maintain good
balance. For example, balance on one foot while you're standing for a period of time, stand up from a
seated position without using your hands and try walking in a line, heel to toe, for a short distance.

Speed

Running workouts to build speed, hill sprints, interval runs, and strength exercises.

Power

Power is the rate that work is done, and when you exercise you do work. For instance, each time you do
a pushup, you lift the weight of your body several centimeters, and the work that you do equals the
force that you exert (= your weight) times the distance that you lift yourself.