These types of exercises are geared to increase power and speed. It is recommended that only an experienced exerciser should incorporate these types of exercises into their workout.

Calisthenics: refers to exercises that are done in a rhythmic, systematic way using the body weight for resistance. Typical calisthenic exercises include pushups, jumping jacks, squats and crunches and focus on building strength, endurance and flexibility.

Plyometrics: a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport.