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DAREBEE Workout: What it Works
If what you are looking for is a workout that transforms your entire body into an instrument to be used by you then you need go no further than Cursor. Utilizing a combination of concentric and eccentric muscle movements, performed at speed, and using all of the body's major muscle groups Cursor becomes the workout that tests your capability and keeps on testing it until you've mastered it, which means Level III, with EC and finishing with some spare energy in the tank. 
Extra Credit: Hit the same number of jumping lunges each time. 
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