STAMINA BUILDER

shuffle around punching bag x thirty seconds x 5

hooks to punching bag x thirty seconds x 5

straight punches to punching bag as fast as you can x thirty seconds x 5

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ARM WORKOUT

Create a workout with the time you have. Dumbbells, barbells, or weight plates.

Incline Curls 4 x 12

Concentration Curls 4 x 10

Triceps Dips 4 x 15

Tricep Kickbacks 4 x 12

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Standing Alternating Dumbbell Curls Holding Resting Dumbbell at 90 Degrees 4 x 10

Sitting Dumbbell Concentration Curls 5 x 10

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Incline Bench Dumbbell Concentration Curls 3 x 15

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Standing Single Arm Cable Curls 4 x 15

Standing Weight Plate Hammer Key Curls 4 x 15

Standing Reverse Grip Plate Curls 4 x 20

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Standing Alternating 25 lbs Weight Plate Curls 100 reps.

Incline Dumbbell Curls 4 x 10

Standing EZ Barbell Curls 4 x 12

Standing ISO Dumbbell Curls 4 x 10

Standing Hammer Curls 4 x 15

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” The Soul Usually Knows What To Do To Heal Itself. The Challenge Is To Silence The Mind “


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4 KIYA

STINES

LK COMO

ADD 454

BATSOUL

FINN 9

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10 lbs

If you can do this workout everyday? You might be able to lose ten pounds. You might have to watch what you eat?

one hundred crunches

ninety jumping jacks

eighty lunges

seventy squats

sixty seconds running in place

fifty second plank

forty jumping jacks

thirty squats

twenty high knees

ten push-ups

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States And Their Capitals

Washington Olympia

Oregon Salem

California Sacramento

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Mini Portable Projector

Alaska Juneau

Hawaii Honolulu

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Nevada Carson City

Idaho Boise

Montana Helena

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Wyoming Cheyenne

Utah Salt Lake City

New Mexico Santa Fe

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Texas Austin

Oklahoma Oklahoma City

Colorado Denver

Kansas Topeka

Nebraska Lincoln

South Dakota Pierre

North Dakota Bismarck

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Minnesota Saint Paul

Iowa Des Moines

Missouri Jefferson City

Arkansas Little Rock

Louisiana Baton Rouge

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Mississippi Jackson

Alabama Montgomery

Tennessee Nashville

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United States Map

Connecticut Hartford

Kentucky Frankfort

Indiana Indianapolis

Illinois Springfield

Wisconsin Madison

Michigan Lansing

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Globe

Ohio Columbus

West Virginia Charleston

Pennsylvania Harrisburg

New York Albany

Vermont Montpelier

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Maine Augusta

New Hampshire Concord

Massachusetts Boston

Rhode Island Providence

New Jersey Trenton

Delaware Dover

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Virginia Richmond

North Carolina Raleigh

South Carolina Columbia

Georgia Atlanta

Florida Tallahassee

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