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    your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

    Do that 10-20 time

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    You can get an incredible weight loss workout at home without any equipment. That's right, you can burn fat and lose fat in the comfort of your own home. You don't need fancy machines or expensive mega-gym memberships, and you don't have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!

    Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Don't rest between any of these exercises.

    First exercise: Prisoner Squat

    Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

    Do that 10-20 times

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    home. You don't need fancy machines or expensive mega-gym memberships, and you don't have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!

    Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Don't rest between any of these exercises.

    First exercise: Prisoner Squat

    Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

    Do that 10-20 time

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    s. Ewww!

    Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Don't rest between any of these exercises.

    First exercise: Prisoner Squat

    Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

    Do that 10-20 time

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    es.

    First exercise: Prisoner Squat

    Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

    Do that 10-20 time

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    your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

    Do that 10-20 times depending on your strength levels.

    Second exercise: Push-up Plus

    Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

    Third exercise: Plank

    Support yourself on your forarms and toes and keep your body in a straight line from ankles to shoulders. You'll be "hovering" just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

    Fourth exercise: Split squat

    Stand with one foot 2 feet

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