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Anonymous
For bodyweight exercises, google for planches. It's what gymnasts do for strenght training. You can do them with just floor and the chin up bar. Work at least 3 times a week, don't forget to rest and eat when you're not working out. Running on the treadmill is not the same as running on track, go outside and run..
..why do you have a bench and no weights? Anyway, if you want to get into weight lifting get a decent barbell and some plates. Olympic bar with Eleiko plates. Get a squat rack also and get xbox huge with squatz.
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