Single-Limb Exercises
Standing, pushing, or pulling with one limb builds balance and stabilizer muscles. Try one-handed push-ups or one-leg squats.

Slow Reps
Slowing your movements forces tiny muscle adaptations. Do a push-up by lowering for five to 10 seconds, then raising for five to 10.

Isotonic
Contracting muscles as you move, as in a jumping jack, builds integrative strength between muscles and joints.

Plyometrics
Explosive exercises, like jump squats or mountain climbers, build fast-twitch muscle for speed and power.

Tabata
Developed for Olympic speed skaters, Tabatas are short bursts of intense effort, followed by brief rest. Try doing 20 seconds of an exercise like a squat, and then rest for 10. Repeat for four minutes.

Isometric
Holding muscles static, as in a plank, hones balance and builds core strength.