2025 Programs Update

The first update of the year!

The 30 Days of HIIT programs has been updated. It stayed at level 3.

You can download the old 2018 version, here.

 

[Fei]

Thanks.. this is my favorite format.. Will there be an update to 30 days of LIIT? I always prefer low impact and modify

 

[neilarey]

Will there be an update to 30 days of LIIT?

It's one of the newer programs so, as far as I can see, it's not getting an update this year

 

[neilarey]

Ronin's Blade program has been updated. We made only a few small changes: we replaced push-ups, burpees and jump squats with low impact exercises. Otherwise, the program stayed exactly the same.

 

[neilarey]

The 60 Days of HIIT program has been updates. We replaced burpees and jumping lunges with low impact exercises. Otherwise, the program stayed exactly the same.

 

[neilarey]

The Marathon & The Half Marathon programs have been updated. We replaced jumps squats and jumping lunges with low impact exercises. Otherwise, the programs stayed exactly the same. The programs still include push-ups but they specify that you can do wall and knee push-ups instead. Both programs stayed at level 3 difficulty.

 

[neilarey]

The 8 weeks to 5K program has been updated. We replaced push-ups with plank rotations, otherwise, the program stayed exactly the same.

 

[princess_sarena]

The 8 weeks to 5K program has been updated. We replaced push-ups with plank rotations, otherwise, the program stayed exactly the same.

The pushups were the only part of the program I couldn't keep up with... can't wait to go back to the updated version come spring

 

[Syrius]

I have looked at those running programs with curiousity. I don't really run, but I wonder if I could figure out how to adapt them to biking. Standing while biking does feel an awful lot like running. Anyways, they looked awesome!! Great work as always team!

 

[Set Monje]

Planning on starting the 5k after the Daytona 500, so in about a month, so good timing for an update.

 

[neilarey]

Total Burn program has been updated. We replaced jump squats and jumping lunges with low impact exercises. Otherwise, the program stayed exactly the same.

 

[neilarey]

1-Minute HIIT program has been updated. We made a few changes but nothing too drastic. We removed push-ups, replaced high impact exercises with low impact ones. Squat hops were replaced with hops on the spot. ~3% update.

 

[neilarey]

Express Tone program has been updated. This was a big update with many changes. It can be considered as a new program.

 

[agr701]

Express Tone program has been updated. This was a big update with many changes. It can be considered as a new program.

I was halfway through Express Tone but forgot to download it. Is there a way to get the pdf of the previous (prior to update) version?

 

[neilarey]

I was halfway through Express Tone but forgot to download it. Is there a way to get the pdf of the previous (prior to update) version?

here you go: 2020 version

 

[HellYeah]

Express Tone program has been updated. This was a big update with many changes. It can be considered as a new program.

View attachment 5976

May I ask, why you changed the "until fatigue" setup to given reps?

 

[neilarey]

May I ask, why you changed the "until fatigue" setup to given reps?

A lot (a LOT) of people struggled to judge where their point of failure was in this program. It was one of the top changes requested. Overall, you may see things like 5+, 10+ rep counts more and more on the site. This implies for you to go further than given reps. When we say "max" or to "failure", a lot of people get confused. They get confused and just skip doing anything with vague reps. It's been an issue

I hope this makes sense.

 

[HellYeah]

A lot (a LOT) of people struggled to judge where their point of failure was in this program. It was one of the top changes requested. Overall, you may see things like 5+, 10+ rep counts more and more on the site. This implies for you to go further than given reps. When we say "max" or to "failure", a lot of people get confused. They get confused and just skip doing anything with vague reps. It's been an issue

I hope this makes sense.

It perfectly does, thx for the answer.

 

[NancyTree]

A lot (a LOT) of people struggled to judge where their point of failure was in this program. It was one of the top changes requested. Overall, you may see things like 5+, 10+ rep counts more and more on the site. This implies for you to go further than given reps. When we say "max" or to "failure", a lot of people get confused. They get confused and just skip doing anything with vague reps. It's been an issue

I hope this makes sense.

Me too, so I'm very happy with this change!

 

[Laura Rainbow Dragon]

A lot (a LOT) of people struggled to judge where their point of failure was in this program. It was one of the top changes requested. Overall, you may see things like 5+, 10+ rep counts more and more on the site. This implies for you to go further than given reps. When we say "max" or to "failure", a lot of people get confused. They get confused and just skip doing anything with vague reps. It's been an issue

I hope this makes sense.

I really like the "max reps" protocol for the Push & Pull Challenge. Because those are exercises I can only do for a few reps (in the case of pull-ups, I can only do assisted or other modifications, and even then only for a few reps) doing them to failure makes sense to me as a good way to increase my strength and endurance. Conversely, many of the upper-body focused Challenges that specify reps I cannot get through because they ramp up the rep count too quickly for me.

For lower body exercises, however, there's no way I'm going to do "max reps" because I don't have enough time. This was the case with XPress Tone for me. (For all of the exercises, since the upper body work is all dumbbells, and I don't have very heavy weights.) As I recall, I did that program while watching television and just set a timer and did each exercise for five minutes!

I think the protocol for Total Body Strength gives us the best of both worlds. When the minimum target is specified, but also a max ceiling to try to aim for, it means that when an exercise is easy for me I simply bang out the 12 reps and move on. But when it's the dreaded push-ups I can decide "Is six all I've got in me today, or do I want to push myself and go for twelve?" I like it!

 

[princess_sarena]

A lot (a LOT) of people struggled to judge where their point of failure was in this program. It was one of the top changes requested. Overall, you may see things like 5+, 10+ rep counts more and more on the site. This implies for you to go further than given reps. When we say "max" or to "failure", a lot of people get confused. They get confused and just skip doing anything with vague reps. It's been an issue

I hope this makes sense.

For what it's worth, I LOVE this change. I have a very hard time with "to fatigue" exercises. I'm never sure if I did it to fatigue or just gave up early because I could. Maybe it's my ADHD that craves structure or just my perfectionism needing to know I maxed out the workout and unsure where "maxing out" lies with open ended exercises

 

[NightWolf714]

I also like this change. It sounds like it meets both people's needs pretty well.

I'm in the camp of, if there's a specific number to hit, I'm gonna try my damnedest to hit that number. Where if it's more vague, I'm not quite as motivated. Though this has lead to me pushing myself too hard and hurting a ton the next day, ehehe

 

[LionAlpha]

What I love about the whole program updates, from my understanding, is that the majority of them are (will be) like fully and newly released programs, bringing a whole new excitement of "OH DAMN I HAVEN'T DONE THIS PROGRAM BEFORE!". SOOOOO many new opportunities for revisiting old programs due to that. Super exciting.

 

[Anek]

Excellent!! I had wanted to repeat Express Tone but I disliked the "open end" reps, this is perfect!! Thank you!

 

[Syrius]

I saw Express Tone and all I could think was, "hmm, I've been needing to do more strength work"

 

[Laura Rainbow Dragon]

Express Tone program has been updated.

The intro page still says, "The program requires a set of dumbbells. You can use dumbbells of any weight for this program as key exercises are done to muscle fatigue."

 

[Scohui]

Ditto on the motivation with open ended goals. I did not complete express tone for that reason, it felt like it just took forever and I wasn't motivated to hit any particular number.

 

[JohnStrong]

A lot (a LOT) of people struggled to judge where their point of failure was in this program. It was one of the top changes requested. Overall, you may see things like 5+, 10+ rep counts more and more on the site. This implies for you to go further than given reps. When we say "max" or to "failure", a lot of people get confused. They get confused and just skip doing anything with vague reps. It's been an issue

I'm enjoying the discussion on this. I think "max/to failure" could be best suited for level 5 difficulty content, where users can be expected to have a finer sense of their limits and a willingness to push them.

I do find myself avoiding workouts/challenges with that condition, even if it's on just a single exercise. Knowing their is a set number I'm expecting myself to reach makes the overall activity predictable and fair. I did it or I didn't. With "max/to failure" it brings mental tension; How many will that mean? Will I want to do that many? Could I have done more? Did I do it wrong?

I think there is great value with that open-ended goal, but for beginners (and perfectionists) I totally get it can be a barrier to jumping in with both feet and feeling like you fully completed the workout.

 

[JohnStrong]

@neilarey I have this impression that combo movements are less prevalent in Darebee content than they used to be. I could be wrong — but I just wanted to chime in here to say that I love combos. I find they always make workouts more fun, dynamic, and a welcome break from the repetitiveness. I would love to see more, rather than less

 

[neilarey]

I have this impression that combo movements are less prevalent in Darebee content than they used to be.

This is also correct. We are avoiding them for the same reason these days. I am not saying we will never use them again, not at all, we are just more selective now. Each workout we bring out is geared towards certain audience. We try to be fair and have a good selection each week ranging from very easy to really hard so there is something for everyone. We now have 12 years of experience behind us and a LOT of feedback so we can make better judgement when it comes to new releases - and updates.

I hope this makes sense and helps

 

[LionAlpha]

Question! Is there a plan as to which programs are going to be updated and become Levels 4 - 5 or remain the same for the respective levels?

 

[neilarey]

@LionAlpha Where the programs are in the filter right now - that's where they will remain (hopefully). We recently sorted all of the programs based on the notes we have ahead of the actual updates. We are going from easy to hard pretty much in order except for the RPGs, they require a lot more manpower than we currently have available so we'll update them last, starting with the Hero's Journey. We are almost done updating Level 3 programs and we'll be moving on to Level 4 next.

I hope this makes sense and helps

 

[neilarey]

60 Days of Cardio program has been updated. We replaced jump squats and jumping lunges with low impact exercises. We made other minor adjustments as well (some reps, some exercises), otherwise the programs is largely the same.




You can download the old 2020 version PDF, here.

 

[CODawn]

Hi. Was the Back & Core program updated?

 

[LionAlpha]

@LionAlpha Where the programs are in the filter right now - that's where they will remain (hopefully). We recently sorted all of the programs based on the notes we have ahead of the actual updates. We are going from easy to hard pretty much in order except for the RPGs, they require a lot more manpower than we currently have available so we'll update them last, starting with the Hero's Journey. We are almost done updating Level 3 programs and we'll be moving on to Level 4 next.

I hope this makes sense and helps

Thanks for the reply Neila! Super helpful and I understood the concept. I'll wait for Level 4 updates. Thanks again !!

 

[neilarey]

Hi. Was the Back & Core program updated?

No but it will be! It'll also go to Level 3 section (good catch!). I'll add it to the top of the list.

 

[CODawn]

Thank you @neilarey!

 

[Leep]

This is also correct. We are avoiding them for the same reason these days. I am not saying we will never use them again, not at all, we are just more selective now. Each workout we bring out is geared towards certain audience. We try to be fair and have a good selection each week ranging from very easy to really hard so there is something for everyone. We now have 12 years of experience behind us and a LOT of feedback so we can make better judgement when it comes to new releases - and updates.

I hope this makes sense and helps

I'm a big fan of the strength building combos in https://darebee.com/workouts/smiter-workout.html I've been wondering if there are any lower or full body workouts with that style of exercise. Sorry to sneak this in a thread about something else.

 

[Niki]

60 Days of Cardio program has been updated. We replaced jump squats and jumping lunges with low impact exercises. We made other minor adjustments as well (some reps, some exercises), otherwise the programs is largely the same.

View attachment 6194


You can download the old 2020 version PDF, here.

On the main page of programs it seems like a Level II program but on the own site of the program it is showed as Level III one