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26JUL2014 - Ruck Day

26JUL2014 – Ruck Day

RUCK: 5 miles @ 65#/45#
Every 800m:
10/ leg walking lunges
10 squats
10 get ups

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Building Better Legs – Dumbbell Lunge Rotation

Some people consider the lunge second best to the squat when it comes to exercising and strengthening the lower limbs.

However, new research now proves beyond doubt that the lunge is on equal footing to the squat when it comes to strengthening the hips, knees and ankles, as well as the soft tissue structures supporting these joints. 567 more words

Womens' Fitness

Fitness Thursdays: Butt.

Make like Kim K this week and get that bikini butt with these high interval training exercises that will get you on your way to that pert, toned behind. 117 more words


Morning Workout

of course you can do this anytime but it is sure to get you off on the right foot!


6 Effective Workouts

We all suffer from weight problems at least once in our lives, I’ve been struggling with it since last seven years. In these years I blamed it on the hormones and kept on eating all the stuff I wanted to. 661 more words


The Lunge Learning Curve

Learning how to do lunges properly can be difficult, especially when the people trying to tell you how to do them have no idea how to do it correctly. 1,199 more words

OPT July21/2014

3,2,1 and 3,2,1 Back squat @30X1 Tempo
Rest 4mins between Sets
60kg – 70kg – 80kg
70kg – 80kg – 90kg

Barbell on back reverse lunge 4-5/leg; rest 3mins x 3… 32 more words