Welcome to DAREBEE, an independent global fitness resource. DAREBEE is a non-profit and also an ad-free and product placement-free website. All of the information here has been thoroughly researched and tested and provided free of charge. You can download and print anything – everything is provided in its entirety with no strings attached.

Here is a quick guide to get you started with the resource:

The Manual

Look through the manual - you will only need to do it once to be able to easily navigate every single DAREBEE routine. It will show you how to read the posters, explain what reps and sets are and how to count them. It's just one page, it has pictures (everything here does) and it will save you a lot of deciphering in the future. Once you know the basics you can move on to the next step and take action!

Programs

If you are new to DAREBEE training system it is usually a good idea to start with a single program. It will give structure to your training and will also provide you with an idea of the load and how well you can handle it. There are no official rest days in our programs but they are all very carefully balanced so you recover on the go, some days are a lot easier than others and the other way around. For daily training programs are easier than most of our individual workouts which are slightly more intense due to their standalone nature. Here is how to pick a program.

Individual Workouts

You can create your own weekly plan from our individual workouts (use the filter to sort) by picking ones that appeal to you or use an existing weekly plan from the selection here.

If you’re creating your own weekly plan pick 3-5 daily workouts per week and rotate them to keep your body guessing for better results. The daily workouts collection grows daily so you will always have something new and fresh to try. You can pick workouts at random or you can focus on something specific using a filter at the bottom of the page. You can filter workouts by type, theme, focus and equipment.

We often update and revise existing routines based on workshops’ and users’ feedback. If you found a routine elsewhere on the web and it looks different from the one on this website - the one here is the latest version, always. We are constantly looking for ways to make our routines better and more effective so they work better for you.

Workout of the Day

Every 24 hours we post a workout of the day. This feature follows a general plan for functional fitness. If you don’t know what to do and how to proceed you can just do the workout of the day every day. It follows a pattern that lets your muscles rest day after day. The feature is mainly designed to help you discover new workouts and try something new.

Challenges

If you feel that a program or individual workouts is not enough, you can spice things up with a challenge or two. Some challenges have specific goals and others just add extra training and let you focus on a specific exercise and improve your technique, e.g., kicks and punches. All challenges last 30 days, a new one is added at the end of every month.

Running Section

New to running? Experienced runner? Want to become one? We have running charts, how-tos and tips in the running section. You can just follow one of the programs or you can add it to your main training plan whether it’s a program or an individual workout plan.

Plates

The Plates section helps you plan your meals, find ways to eat healthier and track your macro and micro nutrients. Each plate opens up to a page with detailed information:

Quantities and recipes for each item on the plate, if available;

Protein, carbohydrate, fat and fiber content for the entire plate;

Calories per meal and the Glycemic Load, that’s useful if you are watching your blood sugar levels;

Complete vitamin and mineral profile for the plate so you know what your body is getting.

Suggestions on how to level up your plate by adding herbs and spices, healthy dressing and additional elements to boosts your plate’s nutrient content.

Load the filter to find a plate based on what ingredients you have or what your nutritional focus is. Use the search box to quickly filter by ingredient. Type ingredients with a space e.g., potato beetroot

All plates in the section can be filtered by category - Breakfast or Lunch / Dinner. You can also set to only see plant-based (vegan) or vegetarian options. Tweaking a focus will allow you to see high protein or low carb plates, plates with low GL index or plates that are low Calorie.

Daily Dares

Every 24 hours we release a new dare. Those are usually quick and often tricky exercises that you can complete in under 5-10 minutes. They are a fun way to add extra training into your day while having fun. Each dare comes with an EC (extra credit) optional subquest.

The HIVE Community

The Hive is a global DAREBEE community, it's a very friendly and welcoming place. You can post your progress and keep a workout log there in the Checking In section to stay accountable and motivated. It is also our official help desk - if you have any questions or not sure about something other members or DAREBEE team will come to your aid.

Don’t worry about not fitting in, the moment you join you are one of us. We will support and cheer you on as well as provide a safe environment to help you stay focused on your goals. The Hive explained in a greater detail here.

Video Exercise Library

We try to be as descriptive as possible when we name the exercises but if you are not sure, we have an exercise library to help you see how each one is performed. It is especially handy when it comes to martial arts moves that are not very easily deciphered by just looking at the illustrations. The library is not yet complete, we add exercises in batches whenever we can.

If you can't perform a move exactly it's perfectly ok to do it the best you can.

Have fun training and welcome to DAREBEE!