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DAREBEE Workout: What it Works
You know that a 100% Workout will work your entire body and this one certainly lives up to its promise. By targeting every major muscle group in a single High Intensity Interval Training workout you also get to target the cardiovascular and aerobic systems of the body pushing both endurance and quality of performance to new levels. If you add EC it gets to be just a tad bit harder which will certainly help you level up. 
Extra Credit: 1 minute rest between sets.