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DAREBEE Workout: What it Works
The Upper Body Tendon Strength Plus workout delivers the best results when you perform slow, precise movements, tighten your abs to stabilize your body and make sure you pivot correctly off your feet with each punch. Use 1-3kg (2-6lb) dumbbells for this workout. Don't forget to breathe. 
Extra Credit: Use 3kg (6lb) dumbbells. 
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