Muscle Strength Exercise: Push-Ups
You need no special equipment to strengthen your muscles. Push-ups exercise a number of muscle groups using the weight of your own body. They strengthen the back, shoulders, triceps and forearms. Your muscles take a couple of days to recover, but when they do, they will be stronger.
Muscle Strength Exercise: Planks
Planks are another exercise that uses your body weight to strengthen muscles. Like push-ups, planks exercise a number of muscle groups. They strengthen the muscles in your abdomen, back, arms and legs.
Muscle Strength Exercise: Weight Lifting
Unlike planks or push-ups, lifting weights allows you the opportunity to concentrate on strengthening one particular muscle group at a time. You can, for example, lift weights in a manner to strengthen just your quadriceps or hamstrings.
Endurance Exercise: Walking
You may find it surprising that walking increases endurance. Endurance exercises are aerobic exercises that you find "somewhat difficult" as described in the Borg Scale of Perceived Exertion (Level 13). Walking briskly for at least 30 minutes undoubtedly can increase your heart rate to that level you find "somewhat difficult."
Endurance Exercise: Running
Running increases your heart rate to a greater level than walking, therefore it increases your endurance quicker. No need to run "all out." As with all endurance exercises, you will achieve some level of breathlessness. You should, however, be able to talk during these exercises. But if you can sing, you are not working hard enough.
Endurance Exercise: Cycling
Cycling can raise your heart rate to the "somewhat difficult" level as well. Cycling increases your endurance whether you cycle on the road, trail or the stationary bike at the gym. As with all endurance exercises, gradually increasing the amount of time you do the activities increases the benefit. So, cycle until your heart's content.