2024 Programs Update

We are beginning to update all of our programs (not all, but many) for 2024.
We are starting with level 1 programs and going up from there. We'll post the updated program below!

Also, we'll finally re-level them according to the new rules (depending on the changes made).



- DAREBEE Team

 

[neilarey]

The Baseline Program has been updated

 

[graoumia]

Many thanks @neilarey , is there enough change to consider doing the program again to your opinion?

 

[neilarey]

is there enough change to consider doing the program again to your opinion?

Yes, the changes we made were quite significant. I would consider it a whole new program at this point

 

[graoumia]

amazing, many thanks

 

[neilarey]

The Vitality Program has been updated

 

[neilarey]

The Arms of Steel Chair Edition program has been updated and renamed into the Arms of Steel [SEATED].
All of the changes made were cosmetic. Except for the name and a few font tweaks, the program is exactly the same as it was before.

 

[graoumia]

thank you so much

 

[neilarey]

The Recovery Program has been updated. We've made only very small cosmetic changes.





The Square One Program has been updated. We've made small cosmetic changes. Some of the reps were fine-tuned, but, overall, nothing significant was changed.

 

[neilarey]

I feel like we need an advanced warning for this... We are updating the Foundation programs next (both of them) and I can already see quite a few changes in both. The changes will kick in in the next 48 hours.

 

[graoumia]

Fantastic

 

[Anek]

Thanks for the warning! My partner will start with it soon so good to know we should wait!

 

[Syrius]

Well, that's exciting. Lol, at least I'm only on Day 5. I'll see how it shakes out and decide if I need to redo the first five days of Foundation Light.

 

[neilarey]

The Foundation Light program has been updated





P.S. We've made significant changes in this program. It can be considered as new.
P.S.S. We will be recording how-to videos for each day for this program, next.

 

[graoumia]

Many thanks, i am actually on Baseline, i cannot test all at the same time, even if i would love

 

[Scohui]

What's being changed? (when it's not cosmetic) Are the exercises just being replaced with new ones, new reps? Also, what prompted the change? Outdated methods? Thanks!

 

[neilarey]

@Scohui hi! We regularly update workouts, challenges and programs based on the feedback we receive. It usually takes years to collect enough feedback to justify an update. Sometimes we have new illustrations for existing exercises, sometimes we need to align the text or change the font etc. That's when the changes are purely cosmetic. It's a lot of work so we don't do this very often (every 3-5 years or so). And yes, sometimes we have better methods and exercises combinations, too. Each programs has a file with suggested and tested changes to be implemented at a later date. When we have the time, the resources and the manpower, we make the changes.

I hope this makes sense and helps

 

[neilarey]

The Foundation program has now been updated

 

[neilarey]

We've finished updating Level 1 programs and are now moving on to programs rated Level 2

 

[EnbyFitness]

Hi,

I was on Day 17 of the Foundation Program. Is it still Level 2, or has that been changed to level 1? All the exercises look a little too easy for me now… should I change programs?

Thank you very much for all the work that you do!!!!

 

[Laura Rainbow Dragon]

I was on Day 17 of the Foundation Program. Is it still Level 2, or has that been changed to level 1? All the exercises look a little too easy for me now… should I change programs?

It's still Level 2. But it's been brought in line with the new difficulty level classification system as explained in the Workout Manual.
(I don't speak for the Team. But I believe a big part of the decision to engage in this substantial effort to update all of the older programs at this time was to bring them in line with the new classification system.)

 

[neilarey]

Hi,

I was on Day 17 of the Foundation Program. Is it still Level 2, or has that been changed to level 1? All the exercises look a little too easy for me now… should I change programs?

Thank you very much for all the work that you do!!!!

hi! Yes, you should be training at Level 3 now (based on the current difficulty rating). You have two options:
a) finish the Foundation (2018 version), here is the PDF.
b) switch to any of the level 3 program.

I hope this helps

 

[neilarey]

@Laura Rainbow Dragon you are 100% correct!

 

[EnbyFitness]

Hi @neilarey! It does, thank you! I’m going to finish up the old version; hopefully that’ll give y’all enough time to finish up a level 3 program so I can start on one! 30 Days of Change, here I come!!

 

[Syrius]

Well, knowing that you are going onto level 2, I think I'll just wait for the update to restart Zen. Appreciate all of the Team's hard work updating the programs!

 

[Obsinosterous]

This is fantastic news to come back to. Foundation Light was the first Darebee program I completed many years ago. I intend to do it again soon as my first post-rehab program. It's great to know that it is new and improved. For now I'm starting the updatd Vitality program to go along with my rehab. Thanks!

 

[Brontus]

OH NO...I have to do Baseline and Vitality again since I've done each once already and now they've changed.....oh no....

 

[neilarey]

30 Days of Cardio Blast has now been updated

 

[neilarey]

<TOTALS> program has now been updated

It has been moved from level 2 to level 3. It no longer has complex planks, push-ups, burpees or jump squats.

 

[EnbyFitness]

Ngl, I was really intimidated by Totals even though I wanted to use it as an add-on program. Now it looks perfect, tho!!! THANK YOU!!!!!

 

[heeropotter]

OH NO...I have to do Baseline and Vitality again since I've done each once already and now they've changed.....oh no....

What’s so saddening about repeating a program?

 

[Brontus]

What’s so saddening about repeating a program?

Nothing. That's the joke.

 

[Niki]

<TOTALS> program has now been updated

It has been moved from level 2 to level 3. It no longer has complex planks, push-ups, burpees or jump squats.

View attachment 5025

Hi,

thank you for renewing the programs, it is like getting new ones

I just noticed that updated Totals includes the wrong image on day 11. The text says overhead punches but the picture still shows push-ups

 

[neilarey]

Cardio Go! program has been updated.
We replaced half jacks with step half jacks and high knees with butt kicks.


The Reboot program has been updated.
It has been moved from level 2 to level 3. We've only made a few small changes in the plank variations.

 

[Anek]

@neilarey will you update the RPG programs too? We're just about to start Zero Hero, just to know if we should wait.
Thanks!

 

[neilarey]

hi @Anek
Zero Hero is at the top of my list, yes, so I recommend waiting (~ 2 weeks tops).

 

[Germanamazon]

Oh good that I have seen this question and Response! I wanted to start zero hero on Monday. I'll wait a bit too.

 

[neilarey]

The Zero Hero Program has been updated. We've made quite a few changes. If you are currently doing the program, you can just continue but if you want the older, harder version, you can download the PDF, here (the 2020 version).

 

[Anek]

Yay! We'll switch to the updated version! Thanks!

 

[Germanamazon]

Thank you!! Thank you!! Thank you!!
I don't have the words to express my gratitude

 

[Syrius]

Looking good!! Though I did notice in the preview that days 1 and 7 have graphics for butt kicks, but the directions say high knees or march steps.

 

[Erendis]

Is there a plan to update the Yoga (30 +30more days) programs? I am currently doing the 30more and day 5 seems significantly more difficult than the rest (the end of the flow amounts to 3 min plank).

 

[Laura Rainbow Dragon]

Is there a plan to update the Yoga (30 +30more days) programs? I am currently doing the 30more and day 5 seems significantly more difficult than the rest (the end of the flow amounts to 3 min plank).

And let's not forget the 3-minute hold in warrior I that proceeds it!

 

[neilarey]

@Erendis hi! we are going through all of the programs at the moment starting with, currently rated, Level 1 (we are at level 2 programs right now). I don't have the list of changes for those in front of me right now but they will either re-rated or modified, yes. The new rating system changed the entire website and it's 12 years worth of work we have to go through. Unfortunately, I can't say when the yoga programs will be updated but they will be.

I'll know more soon and I'll try to keep everyone updated as much as I can.

 

[neilarey]

The TEN program has now been updated.




If you are currently doing this program, you can just continue. If you want to do the older, harder version, you can download the PDF, here (the 2020 version).

 

[Maegaranthelas]

Ooh, I was just wondering what to do next, this looks like a much more achievable version

 

[neilarey]

The Unbound program has been updated. You can get the old PDF, here.



The ZEN program has been updated. You can get the old PDF, here.

 

[neilarey]

We only have one program left in the Level 2 section: 60 Days of Walking. We are going to update it next.

Then we will start reworking Level 3 programs. I can see from my notes that some of them are getting a makeover and will remain in the section and then others will be moved to Level 4 & 5 sections due to the new difficulty rating (push-ups, high impact exercises etc). So if you are looking for easier programs but you've already done everything available at level 2, there will be more options at Level 3.

Soon.

 

[Saffity]

One emotion isn't enough to put on a post. Thank you Neila and the whole team for all of your hard work on this!

 

[Maegaranthelas]

Thank you so much for all the hard work you put into this