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You would think that Toms training program is extensive and hard-hitting. They can also increase your blood flow, which brings more oxygen to the muscles and aids in muscle recovery.
Instead of squats, try walking lunges or side lunges. Side bends also stretch the muscles between the ribs (the intercostal muscles).
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Concentrate during the jump up and also during the jump down. Even the camera Wicks shoots on is low quality, grainy and lacking the professional lighting of other home-workout routines on YouTube.