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DAREBEE Workout: What it Works
Nothing quite challenges the body like combat moves followed by exercises. This activates the body's front and back kinetic chains, creates a mechanical and metabolic load for the muscles to deal with and challenges the body's cardiovascular and aerobic systems. 3-Minute Warrior is a total body workout that isn't suitable for beginners but that doesn't mean it shouldn't be on your horizon. Everyone else should be looking at EC as a requirement. 
Extra Credit: 1 minute rest between sets.