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1. Warm-Up: Gradually increases your heart rate to help prevent injury and prepare your muscles for resistance

2. Functional Fitness: Strengthen muscles used in everyday activities and movements

3. Cross Training Exercises: Keep your heart rate elevated and stay in the target heart rate zone to build lean muscle while burning stored fat

4. Multiple Joint Movements: Maximize the amount of muscles used to perform a single exercise

5. Cool Down/Stretch: Gradually bring heart rate down, increase flexibility, and decrease muscle soreness

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