I once asked my friend Seneca, a football player turned personal trainer -"What was your secret to staying injury free during your football career?
He said one thing - "Flexibility."
Flexibility is a key component to building power, strength and endurance. By working out using my own body I can ensure that as I workout I am building the utility of my body. So when I want to climb, do Cross fit, bike, run or (soon) try the flying trapeze, I not only have the Power, Strength, Endurance and Flexibility to do so, I have the body awareness to learn how to and the flexibility not to get injured.
Burpee with a ball? This is a great exercise for the back and booty, for power, strength and endurance. Do this exercise for 1 minute completing as many reps as possible or until failure and repeat 3 times! Workout in World Stretch. The pants I'm wearing are Capt.America style in the Super Black category.