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[Builderofmuscle]

What are some cardio-pulmonary short term endurance workouts?
What are some lower body strengh/power workouts?
What are some speed (quickness) workouts?
What are some lower body muscular endurance workouts?

I know the answers to these questions, but I'm starting something new, so I would like some opinions and feedback. Thanks.

[adacas]

what the hell is a cardio-pulmonary workout? Is that some kind of new dance? I don't know. Anyways let me be of some assistance. Squats are awesome as well as cleans as far as lower body workouts go. and that whole speed and endurance and possibly the cardio thing can be nailed with one stone if you use circuit running.
Minutes 1-4:
Warm up at 50 percent maximum effort followed by:

Minute 5:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 6:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 7:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 8:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minutes 9-12:
Cool down at 50 percent perceived maximum effort

that all I can think of right now at 2:00 in the morning