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from SPOTEBI

Flexibility Exercises

Increase your flexibility with this set of dynamic stretching exercises. A 10 minute routine for women with music playlist, calorie calculator and timer. http://www.spotebi.com/workout-routines/flexibility-exercises-dynamic-stretching-routine-for-women/

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Pretty nifty!  click the link to go to the page where you can customize for your weight and desired goals!! best weight loss exercise

Pretty nifty! click the link to go to the page where you can customize for your weight and desired goals!! best weight loss exercise

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from POPSUGAR Fitness

The Workouts That Help You See Weight-Loss Results Faster

1230 calories is what I be. I'd up that by 500 because I workout. I'd lower the extra 500 by 300 add cardio if I really wanted to lean out and keep some muscle. But that's me and what I've had work

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This site has a bunch of exercises to choose from...put in your weight and find your activity to see how many calories you burned!

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from ACTIVE.com

How Does Exercise Affect Your Heart?

a good site for body fat, bmi, caloric needs, ideal weight, nutrition, pace, and target heart rate

from Runner's World

Pace Chart: 4:00 - 4:59 Pace per Kilometer