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Check out P90X's strength training exercises. They have several exercises using free weights to tone your arms, back, and shoulders. I'd give examples but you kind of need to see them.
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Try wearing a knee brace when working out, and leaving it on for about 15 minutes after your cool down. I also recommend talking to your doctor about vitamins that may help with better joint mobility. I use one made out of neoprene and it helps to prevent fluid build up. I also take a Super B Complex which has helped…
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I am wanting to join in, but I ordered mine on Amazon beginning of last week and chose super saver shipping. Still waiting for it to arrive. Should be here in the next couple days. If it's okay, I'd like to join in- I'll just be a few days behind.
