Endurance Calisthenics

Running in place-There is nothing fancy about running in place. As you run try to get your knees up as high as possible. Gradually go faster, then finish by slowing down again.

Sprinter Exercise- Start in a push-up position. Bring your right knee up toward your chest so your foot is under your body. Your left leg should be extended with your foot way back behind you. If you bounce up slightly you should then reverse the position of your legs. Keep repeating for several minutes.

Endurance Stretching

Crossed-Leg Stretch- To begin this stretch, stand straight with your hands at your sides. cross your your left leg over your right, placing your left foot beside the outside the outside part of your right foot. Slowly bend forward at the waist and reach down with your hands to try and touch your toes. Stay in the down position for three counts. Come back up and repeat that same motion several times. Uncross your legs, then re-cross but with the opposite leg to change positions. Bend again, remember always do your stretches slowly and they will be more effective.

Ankle Hold Stretch- Begin the ankle hold stretch by standing with your feet apart. Grab your left ankle behind you so that your heel is lifted towards your left hip (with your knee bent). Hold for the count of ten then set your leg down. Repeat this same procedure with your other leg. Do each leg several times.

Butterfly Stretch- To start this stretch sit down. Bend your knees and place your heels close together. While sitting in this position gently lower your knees to the floor. Hold for the count of three then bring your knees back up.