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DAREBEE Workout: What it Works
Duck & Swing is a fast moving, boxing-training based workout that will push your aerobic capacity and test your upper body strength without neglecting your lower body. Throw the punches properly, powering them by following through with your body movement behind them. Use a left leg forward stance throughout and duck by taking your body weight from the inside to the outside in a smooth U motion, every ten seconds.   
Extra Credit: 30 seconds rest between sets.