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January 2011
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Each exercise is a station." At each station, do as many reps as you can in 40 seconds, rest for 20 seconds, and move to the next station. Go until youve done 2 circuits, then rest 2 minutes, and do 2 more circuits. Rest for another 2 minutes, then go to Step 2.
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trying to get back to form. any tips on getting my wind back so i can run again
ravens13
Go hard everyday!
Sweep88
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4. Thrusters
Stand holding a pair of dumbbells next to your shoulders. Push your hips back, then bend your knees and lower your body until your thighs are at least parallel to the floor. As you push your body back up from the squat, press the dumbbells above your shoulders until your arms are straight. Then lower the dumbbells back down to your shoulders, and repeat. Your feet should be set shoulder-width apart (or a little wider).
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Your lower back should be naturally arched and your torso parallel to the floor. As you pull the dumbbell upward, try to "squeeze" your shoulder blade toward your spine.
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