Thank you so much for supporting the DAREBEE resource. It means a lot and we really appreciate it. Each donation helps us keep the resource growing, maintain it and keep it up. Thank you for making a difference in its future!

Take care and have an awesome day!

DAREBEE Team

P.S. Here is a kitten as a small token of our appreciation.

The Darebee Resource is an independent fitness hub run by a small, passionate team of volunteers and fitness professionals. Our mission is simple: to make fitness accessible, fun, and easy for everyone, no matter where you are in your journey. We believe fitness should be available to all - not just those who can afford it.

Each member of our team has a personal story that drives us to do what we do. We’re united by our love for training and our shared values, with over 20 years of experience in bodyweight and circuit training, running, and competitive martial arts.

Everything here is created by us - unique, original, and tested on real people. We run local and global workshops where our volunteers helps us test new routines and brainstorm fresh ideas. It’s a lot of work, but we’re passionate about making sure every workout and program is the best it can be.

We see fitness as a personal journey that changes you inside and out. It’s not just about building strength; it’s about building resilience, confidence, and the best version of yourself. Every workout is an opportunity to connect with your inner warrior and take charge of your life.

Everything here is free to access and download, no sign-ups, no strings attached. Our goal is to make this resource as welcoming and helpful as possible, so anyone who needs it can jump in and start their fitness journey without any barriers. We’re ad-free and product-placement-free because we just want to focus on providing quality content for you.

We built this space because we want to make a difference. Whether you're here to start training, try something new, or push yourself further – you’re always welcome.

We’re glad you’re here!

If you are recovering from an injury, have a mild disability that prevents you from doing certain moves, have bad knees or are suffering from back pain and you want to avoid high impact exercises but you still want to stay active and try some of the workouts from this website, try these modifications.

The modifications will also be suitable if you are trying to keep the noise you make to a minimum – it’s handy if you live in an apartment and your neighbours are … not very understanding people.

Reduce the pressure you put on your knees by replacing high knees with march steps and jumping jacks with step jacks: 

Reduce the pressure put on your knees by replacing squats with wall squats and jump squats with floor taps: 

Take the pressure off your shoulders and upper body during push-ups by replacing them with knee push-ups, wall push-ups or incline push-ups:

Replace mountain climbers with cross climbers or towel sliding climbers to reduce noise and the pressure you put on your knees:

Use a sofa to elevate your static and/or dynamic planks if you find them too hard or if you struggle with a lot of extra weight. 

This resource is designed to make fitness as accessible as possible, make it easy to start and continue with training on a daily basis indefinitely and make it part of your lifestyle – without spending any money and without any special equipment. 

All workouts here are almost entirely based on bodyweight exercises and whatever else you can find and make into a piece of equipment (boxes, baskets, chairs etc.). You can add equipment to the routines if you have it on hand, though, to make our routines more challenging.

You can use equipment, but you don’t have to. It’s a personal thing, and once you are used to regular training you’ll be able to tell whether you need to add something extra or not. If you are a beginner, we strongly suggest that you don’t buy anything until you have done at least two months’ worth of training to know you’ll use the extra equipment and it won’t just gather dust in the corner. Don’t waste any money unless you are absolutely sure you need something and you will use it. 

Add dumbbells to: squats, lunges, side lunges, punches, cross chops, arm raises, sitting twists and get-ups.

Dumbbells hack: instead of dumbbells you can use two plastic bottles and fill them with water or sand. 

Dumbbells are perhaps the one of few pieces of equipment that are worth buying - as long as you make sure you use them regularly. Place them in front of the TV, you can do 10-20 basic biceps curls while you are watching your favourite show. Never, ever put them away – otherwise you’ll create an out-of-sight, out-of-mind situation. Even if you have to trip over them every time you go to the kitchen, it’ll still be a constant reminder that they are there, if you need them and you need them right now.  

Modify Chops:

Add sandbag to: squats, lunges and push-ups

Any old gym bag can be turned into a sand bag and any laundry basket filled with books into a piece of lifting equipment – use your imagination.

Replace bicep extensions with dumbbell curls or resistant band curls:

Add ankle and wrist weights for additional difficulty

Ankle weights are best for: flutter kicks, side leg raises, slow climbers, leg raises, kicks
Wrist weights are best for: punching, raised arm circles, punches and overhead  punches