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DAREBEE Workout: What it Works
Move your body and push your muscles in a totally controlled, explosive way! The Takeover workout makes demands on speed, endurance, power, coordination and balance in a High Intensity Interval Training workout that will, however, not burn you out. Quick switching from one muscle group to the next allows for muscle recovery on the fly, making sure you never flag. Suitable for beginners as well as advanced fitness enthusiasts this is a workout that will deliver fast results when done often.
Extra Credit: Make all kicks above waist height. 
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