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Stand with your left foot 2 to 3 feet in front of your right. Squat until your thighs are at least parallel to the floor, and hold. Stand as tall as you can with your feet shoulder-width apart and your arms straight out in front of your body at shoulder level. Lower your body until your chest is an inch above the floor, and hold. Set your feet together and straighten your arms and legs. Get down on all fours and place your hands slightly beyond shoulder width. Your goal: Complete all three exercises in 5 minutes, without pausing to rest between moves.
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Perform the isometric exercises below in any order, holding each for as long as you can with good form before moving on to the next one. The result: more power to not only move more iron but also crank out rep after rep. Done weekly, it can also help boost the activity of the energy-producing structures in each muscle fiber, says David Jack, the owner of ActivPrayer in Phoenix, Arizona, and trainer in The Spartacus Workout DVD.
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Gauge your stamina with this isometric circuit, which requires you to hold the toughest point of three classic moves. Resisting fatigue helps you outlast the competition, so when the dust settles you're the last man standing. Sure, the fittest survive.and they also get noticed.