The Mediator Workout

Mediator is all about balance — between core stability and mobility, strength and coordination. This dynamic, no-equipment workout mixes plank-based moves with strikes and jumps, targeting multiple muscle groups while keeping your heart rate elevated.

It’s the perfect blend of focus and energy, helping you stay grounded while still moving with power. Whether you're starting your day or breaking a sweat mid-afternoon, this one keeps you sharp and centered.

Extra Credit: Hold a 30-second elbow plank after completing your final set. Keep your core tight and hips steady to seal the workout with strength and control.

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I have been struggling to get back in shape for years. And it wasn’t that I didn’t want to or have the motivation, it’s that I have adhd and young kids which makes it very difficult to be consistent… I have been struggling to get back in shape for years. And it wasn’t that I didn’t want to or have the motivation, it’s that I have adhd and young kids which makes it very difficult to be consistent. I finally realized I had to try SOMEthing when I started getting painful joints from hyper mobility. Someone had mentioned this site on Reddit, I believe, when I tried searching how other adhd folks are consistently working out. I can now say that I have been consistently strength training for 9 months and I don’t think I have ever been stronger. The fact that I can switch up workouts, it tells me exactly what to do, what it’s working and how it’s working is perfect for my brain. Truly this is a god-send. Thank you to the team behind darebee!

Anna, 33, from USA

I first found Darebee over ten years ago at a time when I was trying to get fit but facing a lot of internal resistance. The offerings and format were fantastic then and they're even more so now. I'm… I first found Darebee over ten years ago at a time when I was trying to get fit but facing a lot of internal resistance. The offerings and format were fantastic then and they're even more so now. I'm two years out from menopause and finding great success with the SOMA 40+ program, the meditation challenges, and, when I feel up to it, the Exercise of the Day. I never realized that just 20 minutes of exercise a day could make such a profound difference in my life. DAREBEE makes it easy to keep to your fitness commitment with zero distractions. The lack of ads, the humility of the team, and the singular focus on achieving your best health no matter your age or starting point all conspire to make fitness not only fun but completely attainable. What other website offers—totally free of charge—expert advice, programs, videos, and an old school forum where you can get support and be cheered on by regular people all sharing a common goal? How can we even comprehend that level of generosity? DAREBEE is there for you like the friend and coach we all need. If you're struggling, give it a try. You'll be surprised by what you find you're capable of.

Amy, 56, from USA

12 years and still going. I don't remember what I searched for or how I found it, but when I stumbled on Neilarey.com it just felt right. I picked a date to start (July of 2014) picked a program… 12 years and still going. I don't remember what I searched for or how I found it, but when I stumbled on Neilarey.com it just felt right. I picked a date to start (July of 2014) picked a program (30 days of Change) and have been doing it since. Now it's Darebee and it's better than ever. I honestly don't know what I'd do if it wasn't this. I do supplement the programs and workouts with other exercise, but Darebee is how I start my day, and I don't feel right if I miss it. I can't thank the team enough for what they do, there really is something for everyone.

MCP, 58, from USA

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DAREBEE is a non-profit, ad-free and product placement free global fitness resource. DAREBEE is supported exclusively via user donations.

New workouts added Monday-Thursday. New challenge every month-end. New program every 2 months.
How-to videos recorded Monday & Friday. Existing content updated daily.

In other languages: French | Greek | Russian

Sister site: DAREBEETS - plant-based recipes for fitness.