Give me a super fast to enhance physical exercise program

I Male 15 years old (years old) Heilongjiang were generally Height 178cm Weight 55kg physique third-year in the 1-2 month period to the rapid strengthening of institutional intend to try (Parkour) heard that must be very strong institutional please come to see me develop a master list of types of plans but my conditions are not very good fitness equipment, there is no hope for a more public, but have a strength to the rapidly increasing

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does not require any equipment Do you have tall and they have pace, you have more training runs! Starting to be more training, 30M * 10 group 100M3 group, 200M2 group 300M1 group can be a good way Lianxia Qu, and I think you better make up sports, and learn basic skills, so practice up on your very useful