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DAREBEE Workout: What it Works
The easiest way to really challenge the body's muscles is to change the pace they are working at going from fast, ballistic movements to isometric, static ones. Sprint & Halt does exactly that. It raises the body's temperature with aerobic demands during the fast phase and then applies constant pressure as one muscle group balances against the other in order to stabilize the body. 
Extra Credit: 20 seconds each exercise.