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maruk12 subscribed to NowDiy
(3 weeks ago)
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maruk12 favorited a video
(3 weeks ago)
TOKYO — The long-range Taepodong-2 was part of a barrage of seven missi...
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TOKYO — The long-range Taepodong-2 was part of a barrage of seven missiles test-fired by North Korea on Wednesday. They all fell harmlessly into the Sea of Japan, but South Korean officials said the long-range missile had malfunctioned, suggesting it was intended for a more remote target.
There gonna fire on off to Hawaii!!
Crazy dudes those Koreans, but there not all that bad: http://diynow.nl/... now that's a nifty device!
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maruk12 favorited a video
(3 months ago)
Sign up right now for FREE at
http://www.TheAbs...
WEEK 1 INSTRUCTIONS:
Al...
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Sign up right now for FREE at
http://www.TheAbs...
WEEK 1 INSTRUCTIONS:
All exercises are done in supersets.
Perform 1a then move immediately to 1b and then take the recommended "rest time."
Repeat for a total of the recommended sets before moving to the next "superset."
For example, "1a" are supersetted with "1b." Do NOT rest within the superset (between "1a" and "1b"), but rest for the recommended rest time after "1b" before repeating the superset.
So it looks like this:
1a (x seconds) +1b (x seconds) + rest time (x seconds) = first set
1a (x seconds) +1b (x seconds) + rest time (x seconds) = second set
(if you are doing two sets)
Recommended Work Time, Rest Time, and Sets
-Beginners-
15 seconds work time
35 second break in between supersets
2 sets for each superset
-Intermediate-
20 seconds work time
30 second break in between supersets
3 sets for each superset
-Advanced-
30 seconds work time
25 second break in between supersets
3 sets for each superset
Note: Perform this workout 3x for week 1
Week 1
1a: Pushup
1b: DB Squat
2a: Chin Up
2b: Forward Lunge
3a: Shoulder Press
3b: Hamstring Curl
4a: Mountain Climbers
4b: Plank
How to maximize your fat loss results:
Perform interval training cardio immediately after this workout routine.
Sprint for 20 seconds (70% of your max)
Walk for 30 seconds
Repeat for 6 rounds
FREE Interval Timer To Help You Keep Track of Time
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maruk12 favorited a video
(4 months ago)
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Add to iGoogle
![[TEST] Point of view shoot](http://i2.ytimg.com/vi/Ie56EeSDtvw/default.jpg "[TEST] Point of view shoot")
