Some missions ask you to do exercises other than running. Here is a list of those exercises, along with pictures and instructions for how to do them.
Abdominal Crunch[]

- Lie on your back on the floor, with your knees bent and feet flat on the floor.
- Bring your hands at your ears, across your chest, or on your thighs.
- Slowly contract your abdominal muscles to bring your shoulders just off the ground.
- Hold this position for a few seconds, and then lower yourself back down.
Air Punch[]

- Adopt a boxing stance with your dominant arm and leg behind, guarding your face.
- Punch with your lead hand, rotating your arm slightly so your knuckles face up and your shoulder moves forward.
- Return to boxing stance.
- Repeat, alternating lead and rear arms.
Backward Lunge[]

- Stand up straight with your feet hip-width apart.
- Take a big step backwards with your left foot.
- Lower yourself so your right calf is vertical and your right thigh is parallel to the floor.
- As you do, let your left heel raise off the ground, and ensure your right knee doesn't go past your toes.
- Slowly raise yourself back to a standing position
- Repeat leading with your right foot.
Bicep Curl[]

- Hold a weight or a tin can.
- Stand with your arms by your sides, palms facing forward and elbows close to your body.
- Curl your forearms towards your body while keeping your upper arms still.
- Lower your arms slowly back to the starting position.
Bicycle Crunch[]

- Lie on your back with your legs extended, hands by your ears with your elbows out.
- Cycle your legs in the air as if you are pedalling a bicycle, keeping them extended.
- Rotate your torso so your left elbow touches your right knee as you raise it and vice versa.
Breaststroke[]

- Lie on your front on the floor with your legs outstretched.
- Stretch your arms out in front of you, palms down, until your hands are parallel.
- Moves your arms back to your chest in a wide arc.
- Repeat while kicking your legs.
Chair Dip[]

- Find a sturdy armless chair.
- Sit on the edge of the chair with your feet on the floor, hip-width apart.
- Grip the front edge of the chair with your hands.
- Slide your backside off the chair, keeping your arms extended.
- Slowly lower your body by bending your arms.
- Extend your arms to push yourself back up.
Chest Squeeze[]

- Sit upright, with your head, heart, and pelvis in a straight line.
- Hold a weight or a tin in each hand close to your chest and squeeze it tightly.
- Slowly move your hands out in front of you until your elbows are nearly straight.
- Bring your hands slowly back to your chest.
Commando Crawl[]

- Lie on your front with your knees out to each side.
- Use your forearms and knees to crawl forward.
Dead Bug Walking[]

- Lie on the floor on your back.
- Press your lower back into the ground.
- Raise your arms so they are perpendicular to the ground.
- Lift your legs so your knees are directly above your hips.
- Slowly lower your left leg and your right so they are just above the ground, then raise them again.
- Repeat on the opposite side.
Forearm Plank[]

- Lie on the floor on your stomach, with your forearms on the floor, and your elbows directly by your sides.
- Tuck your toes under you.
- Push up so your weight is resting on your forearms and your toes and your body is horizontal.
- Hold that position for as long as you can.
Forty-Nines[]

- Hold your arms out in front of you.
- Stretch your hands open wide.
- Clench your hands into fists.
- Do this seven times, then repeat with your hands in these positions:
- Above your head
- Straight out at either side
- At your sides with bent elbows
- Bent elbows with hands near chest
- Straight out at side, palms up
- Arms down at sides, palms facing backwards
Forward Lunge[]

- Stand up straight with your feet hip-width apart.
- Take a big step forward with your right foot.
- Lower yourself so your right calf is vertical and your right thigh is parallel to the floor
- As you do, let your left heel raise off the ground, and ensure your right knee doesn't go past your toes.
- Slowly raise yourself back to a standing position
- Repeat leading with your left foot.
High Knees[]

- Stand with your feet hip-width apart.
- Lift your left knee towards your chest and then lower it.
- Switch to your right leg.
- Continue alternating legs at a brisk walking or running pace.
Hook[]

- Stand with your feet hip-width apart and your knees slightly bent.
- Raise your arms in front of you and bring them up to your chin.
- Swing your lead fist in a horizontal arc, moving your shoulder forward.
- At the same time, shift your weight onto your lead foot and pivot your hips for power.
Inchworm[]

- Stand up straight with your feet hip-width apart.
- Bend forward and put your hands flat on the group as close as you can get to your feet.
- Walk your hands forward, allowing your heels to raise off the ground, until your hands are directly above your shoulders, and your weight is on your hands and toes in a high plank position.
- Walk you hands back towards your feet and slowly stand up.
Incline Press Up[]

- Rest your hands shoulder-width apart on a step or the edge of a chair, fingers pointing forward.
- Step back so you are supported on your straight arms and on your toes, with your spine straight.
- Bend your arms to slowly lower your chest towards the step.
- Straighten your arms to bring yourself back up.
Jumping Jack[]

- Stand with your feet together and your arms by your sides.
- Jump, spreading your legs in the air so you land with feet shoulder-width apart.
- As you jump, bring your arms up to clap above your head.
- Jump again to return to the starting position.
Kick[]

- Stand with one foot in front of the other, shoulder-width apart.
- Lift your back leg and bend it, keeping your knee as high as you can.
- Kick your heel out in front of you, making sure not to lock your knee.
- Return to the starting position and switch to your other leg.
Knee Fold[]

- Lie on your back on the floor.
- Bend your knees so your feet are flat on the floor, your arms loose on the ground next to you.
- Keep your knee bent and raise your right leg until your thigh is straight up and your calf if parallel with the ground.
- Repeat with the left leg.
Mountain Climber[]

- Lie on your front and push yourself into a high plank position, supported by your hands and toes.
- Move your right knee up to your chest.
- Return it to the starting position and repeat with your left knee.
Plyometric Double Knee Jump[]

- Stand with your feet hip-width apart, hands loose at your sides.
- Squat down, keeping your back straight.
- Jump up, bringing your knees up towards your chest and touching your hands to your knees.
- Land on the balls of your feet, with your knees bent.
Power Squat[]

- Stand with your feet hip-width apart, hands loose at your sides.
- Squat down, keeping your back straight.
- Jump up, bringing your arms above your head.
- Land with your knees bent.
Push Up[]

- Get onto all fours, with your hands just over shoulder-width apart.
- Straighten out your legs and body, so you are supported on your hands and toes (the wider your feet, the more stable you'll be).
- Slowly bend your arms to lower yourself towards the ground.
- As you do, your arms should bend out at roughly a 45 degree angle to your shoulders.
- Raise yourself back to your starting position.
Seated Jumping Jack[]

- Sit on a sturdy chair with your back straight, knees bent and pressed together, feet resting lightly on the floor.
- Rest your arms loosely at your sides.
- Quickly throw your legs wide to the side and raise your arms over your head.
- Return to the starting position.
Seated Leg Raise[]

- Sit on a sturdy chair with your back straight and knees bent, feet resting firmly on the floor.
- Rest your hands on the seat front.
- Raise your right leg so it is sticking out in front of you with your knee straight, and hip flexed.
- Hold it there for a few seconds.
- Slowly lower that leg back to the floor.
- Repeat with the left leg.
Side-to-Side Hop[]

- Balance on one foot with your knees and arms bent.
- Hop to the side and land on the ball of the opposite foot.
- Repeat to land on the first leg.
Side-to-Side Shuffle[]

- Stand with your legs shoulder-width apart, knees bent, and fists raised near your chin.
- Quickly step to the right with your right foot.
- Move your left foot to where your right foot was.
- Repeat twice more to the right.
- Switch foot and step to the left to return to your original position.
Sit Up[]

- Lie on your back on the floor, with your knees bent and feet flat on the floor.
- Bring your hands behind your head or at your ears.
- Use your stomach muscles to raise your torso off the floor until you can touch your elbows to your knees.
- Slowly lower yourself back down to the floor.
Squat[]

- Stand with your feet hip-width apart.
- Hold your arms out in front of you.
- Slowly lower yourself as though sitting down on a chair until your thighs are parallel with the ground.
- Slowly stand back up.
Staggered Press-Up[]

- Get onto all fours, with your hands just over shoulder-width apart.
- Straighten out your legs and body, so you are supported on your hands and toes (the wider your feet, the more stable you'll be).
- Move your right hand slightly ahead of the left hand.
- Slowly bend your arms to lower yourself towards the ground.
- As you do, your arms should bend out at roughly a 45 degree angle to your shoulders.
- Raise yourself back to your starting position.
- Switch hands to place your left hand ahead of your right and repeat.
Step Up[]

- Find a step or a study box.
- Step up using your right leg and place your foot firmly on the step.
- Follow with your left leg so both feet are on the step.
- Step back down with your left leg and follow with the right.
- Alternate legs when appropriate.
Superman[]

- Lie on your front on the floor with your arms stretched above your head.
- Lift your arms and legs slightly off the floor.
- Hold this position.
Torso Twist[]

- Hold a weight or a tin in each hand close to your chest.
- Bend forward from your hips, rotating your body to bring your right shoulder towards your left hip.
- Return to an upright position.
- Repeat with the opposite side.
Uppercut[]

- Stand with your feet hip-width apart and your knees slightly bent.
- Raise your arms in front of you and bring them up to your chin.
- Bend your knees and rotate your body in the direction of your lead arm
- Push off your lead leg and punch upwards with your lead arm.
Wall Sit[]

- Lean your lower back against a wall and keep your feet shoulder-width apart.
- Bend your knees as though sitting down and slide down the wall until your thighs are parallel with the ground.
- Hold this position.
Weighted Running[]

- Hold a weight or tin in each hand making sure that you have a solid grip.
- Run on the spot while swinging your arms back and forwards.