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http://nomorefatdad.wordpress.com/2008/01/28/bodyweight-200/

If you've got a heavy bag, you should try going all ot for three minutes (eggtimer works) or usually a song on the radio is about three mins. Then a min of rest and so on.....for as long as you can stand it...

Killer Workout Single speed bike.......around your neighborhood. Killer Workout.8)

that occured to me as well, try it with no weights first...;)

http://www.t-nation.com/readArticle.do;jsessionid=D796F7E88D1EFB77090B19AED8B63FE2.hydra?id=490160 try it, I dare you to....:)