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08-30-2013, 08:26 AM
Kevin Danko
...the way she goes
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Join Date: Jul 2004
Country: United States
Posts: 4,358
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  • I noticed large differences in my overall speed when i started doing about 40 minutes of cardio/running on the eliptical,
  • followed by some box jump ups...put boxes on the floor and jump on and off as fast as you can for 30 second intervals repeat 10 times. I
  • used to have three flights of stairs to my apartment and I used to run up and down the stairs sometimes skipping a step.
  • Run a mile at like an 8-9 mph, then walk for 30 seconds, Sprint Fast for about 30 seconds, Walk, Sprint, Walk, Sprint, Walk, Sprint and continue alternating on the way back.

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