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DAREBEE Workout: What it Works
Side Kicks don't just strengthen the kicking leg. They challenge the muscles of the standing leg. They work hamstrings and heel and ankle tendons. They work the glutes and lower back. They help develop hip flexors and lateral abdominals. The Takedown workout does all of that before you even begin to consider the benefits of the floor exercises. Add EC, if you must, but this workout, done right will tax you anyway. 
Extra Credit: 1 minute rest between sets. 
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