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15/03/2021 Training Guide https://darebee.com/training-plans.html 1/10 menu wor

15/03/2021 Training Guide https://darebee.com/training-plans.html 1/10 menu workouts programs challenges guides collections mealplans recipes the hive Training Plans All of the workouts in the DAREBEE database are separated by type: strength, high burn, HIIT and combat; and can be sorted using the filter on the right hand side (at the bottom of the page on mobile). For overall fitness you can pick 3-4 workouts at random or follow the “Workout of the Day” featured from the homepage. You can design and follow your own training plan or use one of the ready ones below. 15/03/2021 Training Guide https://darebee.com/training-plans.html 2/10 15/03/2021 Training Guide https://darebee.com/training-plans.html 3/10 15/03/2021 Training Guide https://darebee.com/training-plans.html 4/10 15/03/2021 Training Guide https://darebee.com/training-plans.html 5/10 15/03/2021 Training Guide https://darebee.com/training-plans.html 6/10 15/03/2021 Training Guide https://darebee.com/training-plans.html 7/10 15/03/2021 Training Guide https://darebee.com/training-plans.html 8/10 What is casual training? Any type of exercise you can do throughout the day like training by numbers, jogging, sports and other daily activities all fall under “casual training” (a few examples here). By continuing to exercise but at a lower rate you will recover faster and keep the momentum going allowing you to stay on track and, eventually, make exercise a habit. It is a great way to stay active and get enough rest at the same time - unless of course you are too sore to move, then you need actual rest. Aim to perform each workout at 100%, whatever that might be on the day. The only time you will see results is when you challenge yourself. If you feel like your workout is too easy or it is not pushing you enough and you still have energy left, up the difficulty by increasing the level or reducing the rest time between the sets. Begin each workout with a warmup and take advantage of the activation of your body and do a post-workout stretch. Use the workout database and filter for “Stretching” to find appropriate routines to finish your workout with. Additional Ab Work Almost all DAREBEE workouts will engage your abdominal muscles - they all already include ab work. If you are not sure, check the muscle map underneath each workout poster for highlighted muscle groups to see if they include abs. If you do want to accent your abdominal muscles even more add an additional ab workout at the end of your training session 2-3 times a week. Use the database and filter for “Abs” for ab workouts. Ab workouts can be done during rest days and counted as casual training. 15/03/2021 Training Guide https://darebee.com/training-plans.html 9/10 What Does This Mean? Get Started New to DAREBEE? Start here: Introduction Workout Manual Warmup & Stretching How to Pick a Program Training Plans Exercise Alternatives Video Exercise Library Support & Community Help Desk Cool & Useful downloads & paperbacks cool posters cool printables mobile apps events & themed weeks awards & badges fitness test calories burned universal timer site search the Project about the project news & announcements how we are supported & why the internet of tomorrow initiatives & collaborations popular questions / answered copyright & terms of use support the project - donations 15/03/2021 Training Guide https://darebee.com/training-plans.html 10/10 daily dares workouts programs challenges guides mealplans recipes collections the hive DAREBEE PE DAREBEE is a non-profit free, ad-free and product placement free global fitness resource. DAREBEE is supported exclusively via user donations. Disclaimer & Privacy Policy. © 2021 DAREBEE | formerly NeilaRey.com | All Rights Reserved. This website uses Cookies. All of the materials on this website are unique, copyrighted and are exclusive to darebee.com. Contact DAREBEE administration uploads/Voyage/ training-guide 2 .pdf