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30 sec
60 sec
2 min
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DAREBEE Workout: What it Works
Scrapper is a workout that uses a combination of slow, deliberate combat moves coupled with floor exercises for the core, arms and legs to replicate the strength conditioning of a total combat experience. Go slow in the punches, rotating slightly on the ball of the foot of the same leg as the arm you are punching with, to bring your body weight behind the punch, and go slow with the kicks, locking the knee joint for a split second (which is why a slow deliberate execution is required) and you will have a workout that is a total challenge to your conditioning. 
Extra Credit: 1 minute rest between sets. 
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