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Full Body Workout/ Thigh Workout?


Does anyone knoe any good full body workouts that dont require any equiptment?
Here's wat i have to work with :
Stationary bike
Myself
I also need thigh workouts (inner and full thigh would be good). My inner/upper thighs are 19 1/2- 20 inches and i'd like to go down a couple inches. Please give me some suggestions and if you list an uncommon heard of workout, please specify how to do it or what website i can find free instructions. Thanks and much love 鈾?

i can not explain any exercises but i did a a search and found this website http://fitnessmagazine.com/ it shows you exercises for all body parts hope you like it Jamie
Heres a good workout you can do to work your legs.

Wall sits are great, sit up against a wall and sit down until your legs are at a 90 degree angle, start doing it for 30 seconds to a minute, and increase it as you get better. Trust me you will feel the burn when doing it, but it works great.
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