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Easy 12K
Day 003 - Weight-lifting exercises
Cross-train + weights 
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CROSS-TRAIN FOR 30 MINUTES, THEN LIFT WEIGHTS: If you don't belong to a gym, try riding your bike for your cross-training session. Then lift weights. Your weight-lifting routine should include situps, pushups, pullups, squats, toe raises, and bench dips. Buy a set of handweights to work your arms and add resistance when you're doing legwork.
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