Agility is your ability to move quickly and smoothly in multiple directions while mobility refers to your ability to move from place to place. Balance refers to your ability to move without losing your center of gravity and falling. Agility requires balance, and mobility requires both agility and balance. To help you improve your agility, balance, and mobility, six easy exercise tips can be done such as using Interval training for quick energy bursts, using sandbells to minimize strain, using an exercise ball for better balance, standing on one leg, standing on your toes and moving your hips in isolation.

Bodyweight exercises use the individual's own weight to provide resistance against gravity. They can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance. They utilise simple abilities such as pushing, pulling, squatting, bending, twisting and balancing; in addition to push-ups, pull-ups and sit-ups.

The term calisthenics comes from the Greek words “Kalos” meaning beauty and “Stenos” which translates as strength. Calisthenics is a form of exercise consisting of a variety of movements which exercise large muscle groups, known as gross motor movements, such as running, standing, grasping and pushing. These exercises are often performed rhythmically and with minimal equipment, as bodyweight exercises. They are intended to increase strength, fitness and flexibility, through movements such as pulling, pushing, bending, jumping, or swinging, while using one's bodyweight for resistance. Calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility and coordination. Urban calisthenics are a form of street workout; calisthenics groups perform exercise routines in urban areas. Individuals and groups train to perform advanced calisthenics skills such as muscle-ups, levers, and various freestyle moves such as spins and flips.

Core exercise focus on either the stabilization, endurance or strengthening of the core muscles. Core exercises focus on the abdomen, the lower abdomen and hips, the obliques, stabilizing muscles, the spine and the back muscles, as well as the butt. Core exercises train these muscles to work together properly to maintain proper balance, agility, posture and movement to help the body move efficiently as well as preventing injury. Some examples of core exercises are the plank hold, side plank, floor bridge, bicycle crunches, reach throughs, push ups, back extensions and a number of other exercises that focus on the trunk of the body.

Functional training attempts to adapt or develop exercises which allow individuals to perform the activities of daily life more easily and without injuries. In the context of body building, functional training involves mainly weight bearing activities targeted at core muscles of the abdomen and lower back. In rehabilitation, training does not necessarily have to involve weight bearing activities but can target any task or a combination of tasks that a patient is having difficulty with.

Group fitness encompasses any and all form of fitness that's done in a group setting, led by a personal trainer or group instructor; which include strength training, core, cardio and cycling. It is a great way to find motivation and accountability. With music playing and everyone else working with you, sharing in the struggle and the success, it can feel like a fun workout, especially in cycling and step aerobic classes, which were built around high-energy music and a social atmosphere.

Mobility training is the process in which you work to improve mobility in all or a single joint. Through daily activities, injuries, exercise, or sport, joint range of motion can decrease resulting in what is known as a compromised joint. Mobility training can reduce the potential of imbalances, thus reducing the risk for injuries, allows for full benefits of exercise by moving limbs through their respective full range of motion, and helps you move better whether that is for daily activities or for sport. It is a great warm up before exercise, and typically involves foam rolling, mobility drills and some stretching.

Olympic weightlifting is an athletic discipline in the modern Olympic program in which the athlete attempts a maximum-weight single lift of a barbell loaded with weight plates. The two competition lifts in order are the Snatch and the Clean and Jerk. The Snatch is a wide-grip, one-move lift. The Clean and Jerk is a close-grip, two-move lift. In comparison with other strength sports, which test limit strength, weightlifting tests aspects of human ballistic limits, known as explosive strength; the lifts are therefore executed faster, and with more mobility and a greater range of motion during their execution, than other strength movements.

Outdoor training activity lowers a person's blood pressure and heart rate and feels less strenuous than similar exercise indoors, which pushes you closer to your maximum performance. When you exercise outdoors, you get fresh air which helps to alleviate insomnia. You can enjoy the benefits of sunshine that provides much-needed vitamin D Sunlight enhances energy generation in the muscles and oxidation of the tissues. Outdoor exercising helps break the routine! You can perform your indoor workout outdoors and include movements such as bodyweight exercises. Exercise parks, sports fields, stairs and exercise areas along jogging trails provide a range of opportunities to diversify your workout and explore new training places.

Plyometrics, Plyos for short, is a type of exercise that trains muscles to produce power (strength + speed). Plyometric exercises involve a stretch of the muscles, immediately followed by a contraction of the same muscles, which is why it’s sometimes referred to as “jump training.” They will help improve explosiveness, which is the ability to generate maximum force in a minimum time. Plyometric exercises include vertical and broad jumps, where you jump as high and/or as far as possible, in addition to skipping rope, jumping squats, single leg hopping and clapping push-ups.

Powerlifting is a strength sport and weight training exercise that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. It involves attempting a maximal weight single lift of a barbell loaded with weight plates. 

Stretching is a form of physical exercise in which a specific muscle, tendon or muscle group is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps. Stretches can be either static or dynamic, where static stretches are performed while stationary and dynamic stretches involve movement of the muscle during the stretch. Stretches can also be active or passive, where active stretches use internal forces generated by the body to perform a stretch and passive stretches involve forces from external objects or people to facilitate the stretch. Stretches can involve both passive and active components.

The TRX System, also known as Total Resistance Exercises, is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a performance training tool that leverages gravity and the user’s body weight to complete the exercises. It can improve mobility and stability, increase metabolic results, build lean muscle, and develop functional strength.