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    Workout Cards Vol.1

    Copyright:

    © All Rights Reserved
    Scarica in formato PDF o leggi online su Scribd
    Segnala contenuti inappropriati
    539 visualizzazioni125 pagine

    Workout Cards Vol.1

    Caricato da

    studio1bc
    Workout Cards Vol.1

    Copyright:

    © All Rights Reserved
    Scarica in formato PDF o leggi online su Scribd
    Segnala contenuti inappropriati
    di 125
    © darebee.com WORKOUT CARDS Re ABSOLUTION ‘DAREBEE [EI] WORKOUT © darebee.com LEVELI 9 sets LEVEL i REST up 102 minures & TSseceverselunes 30sec rian inees WBsecounches 30880 sus unches TBsec ple waleouts 680 pankhoid BOSeC asc nupeew!juma abs upgrade OAREBEE WORKOUT @ darebee.com LEVEL | &se's LEVEL! 4 ses LEVEL 5 sels REST up 102 minutes 20 stuns 20 itog wis 20 user tcks 20-count setien ald 20-count lank 20-CoUNT set eaplak abs unlocked ‘OAREBEE WoRKOUT @ darebee.com LEVEL! sels LEVEL S sets LEVEL 7sets REST uo 102 minutes 2D runteds ai ike crunches 20hinh crunches Whuiseuss 1Wininy cices 10 reverse crunches WWsidepantarons 10 siebidos 10 boy san PCHILLES DAREREE WoRKOUT © darebee.com LEVEL sts LEVELI 5 oes LEVEL 7 sts REST uno minutes £ ef 20 cait raises: ° 6" oo fy xP fh fA Wineeiceivowcrncnes ‘Wests ‘WD onelenoadtiges ACR@BAT DAREBEE WORKOUT © darebee.com LEVEL LEVELI S sors LEVEL 7 sets REST un ta minutes g Bagel ah Wratsquarts — 20-count basreahais 2. 20 sideleg isn IDholaeesisetonges 20 balance back Dorks wihoratons ———1Dcinbers 10. arm/earaises activator oanese€ [EITM wonKour @ darebee.com LEVEL! 3 ses LEVEL I 5 seis LEVEL 7 seis REST up to 2minutas see susthors 15SEC mince-swiar_—IBSEC ah oes 2 we £ = 15sec shove ios 158@C high noes ae f aA = } mS) 9 $Ssaccimbes ISSAC swinverknoes 1SSEC nigh wes ‘DAREBEE WORKOUT Ww darebee.com UEVELT 3 LEVELIE 5 sors LEVEL M 7 AEST ya 10.2 minutes 2 > 2 * W-countsienk 1D enklesraises TD upsets * ft. * = 7 4 10-coun ne Thustaps 40 aunenes oe A fyi) 10-count plank 10 plan orenions. Wiumpsquars oaneaée RTT woRxour R USH =: ingen Lovell ss Loe sos Level 7a pio 2mresres between srs TBsee junoing els W5see unpvojacis WSC nachos ——WBBBC evi bupe TSse¢ unonmiacts TSSeCpusiins TSEC basicturpees AGILITY. 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A rt ee TWolarkinatunges — AD punches 1D wee pip pusups TO uo ane sown pans BARBARIAN DAREBEE WORKOUT © darebee.com LEVEL 9.1 LEVEL 5 us LEVEL 7 ers REST up 102 * eS sa L 2 SB eet 5 push-ups 10-Count plank AD punches ’ se —_ 5 pust-ups 10-count pusi-us plank 0 punches * A oe =e : Bvsh-uos 10 uoscownoianis 40 punnes BANSHEE DAREBEE WORKOUT © darebee.com LEVEL! S sets LEVELI 4 sets LEVELIN 6 sots REST up 102 minutes LIRB Ay s Fe ~ a g 1, ae Donkin nges AD nctes We pi asags L LED 2 BAT OUT OF HELL DAREBEE WORKOUT © darebee.com LEVEL 7 218 pan el 6 40 non inaas 4 ushs 40 cnt A asic hurpees uma 40 non tnaas A ushne 40 nich trees A asic hurpees ma DDAREREE WORKOUT ‘© darebee.com DAREBEE WORKOUT LEVEL 33218 darebee.com ace ae Tet LEVELS seis reso LEVEL 7 sets f AEST un, 102 minutes 8, (9) ; ni A fy el 20 unoigjacts = 20 pistol squats 20 sit-ups 20 reverse crunches aa ay 10 usiuns 20sich ops 1D shane 10 side osidenons Woack ticks BOsee perk qi Ma 2Diuncinajacts —Aplankumoins 2 junaing cts DAREBEE WORKOUT H 0) |) ® darebee-com LEVELL 390 LEVEL 5 sors ‘OAREBEE WORKOUT © darebee.com LEVEL MI 7 sets LEVEL! 3 sets LEVEL 4.sets LEVEL 5 sets REST up to 2 minutes REBT un ro 2minutes allernativly dol fouras combination 20, 30 or 40 tines 2Dcombo bostngh-bskieneictnint 20 downwardsiges TD turerioks 10-COUNT raised lens hold BEOWULF OAREBEE WORKOUT © darebee.com LEVEL! 4 sets LEVELII 5 sets LEVEL 7 sets REST up 102 minutes & 2, | 4 Hy TW . GAGA 20 lunges 20 sielegrases 20 side svechons TWhutrans Wosiuns 10 siting isis BERSERKER DAREBEE WORKOUT @ darebee.com LEVEL! 3 sets LEVEL 5 sets LEVEL 7 set REST up 02 minuies We Ye WWwvateourshouiertep 20 squats Wsecobowpnk —2OSBCorecmsiane 20880 eit plank BERSERKER+ DAREBEE WORKOUT © darebee.com LEVEL! 3 sets LEVELS sets LEVEL 7 set REST up 102 minutes 20 squeis & re Wai bicep curs 20SEC ison plank —2DSEC one amalank 20886 side plan better sleep COAREBEE YOGA WORKOUT (@ darebee.com see wieivst see vie MDsecicestecres ——AseBeapse se DDAREBEE WORKOUT edarebee.com LEVEL! aseis LEVELIL S sats LEVEL 7218, ee ae 8 he, g Boustuns a fe - 1 ae > vy - TDiunoia jc Boshurs B oink inks Bn ‘9% a 2 ° 1Dijunviniecks Spushuns 5 plenum BLACK OP DDAREBEE WORKOUT © darebee.com LEVELI 3 sets LEVELIL 4 sets LEVELI 5 sets RESTup 102 minutes nu * 2Djunoswats — 2D oushpsfat-ccoss 2D ricen pus-aps © = 6 F eT Kenxp &S 20 situns 20 knee-in& rwist 2D iegraises: tofallure uturs | | minutes tofailure outsos | | minvieres tofailure tuo | cane Blackbird DAREBEE WORKOUT @ darebee.com LEVELI 3 seis LEVEL! 5 seis LEVEL 7 seis REST up fo 2 minutes ne eo ae AD hich knees, 1 climbers 20 raised arm circles RR ig Ree TF > i AD high knees: 10 push-ups 20 raised arm circles a oP ta Ba se co e AD high knees: 10 sie site Oi mate les BLACKSMITH DAREBEE WORKOUT © darebee.com LEVELI S sets LEVELS sets LEVEL 7seIs REST up 02 minutes 20-count sweinod 2D ewas——20-C0unt savas e f= 2 1O-count pushonoli 1D pushaps —_10-e0unt pus-up hold WO-countnolawtoie = 1D Von 10-counthton tis BLADERUNNER BLASTER ‘OAREBEE WORKOUT @ darebee.com Level Srounds Level 10 rounds Level Il 15 rounds: LEVEL! 3 sets LEVELI 5 sets LEVELI 7 sets REST un 102 minutes minute rest between rounds AD nah oes 2Dearases AD gh inees Wee sieleg aces ae 2Dsessrs 2Diraricks 20 ears ure teks 2DseC hchinaes Wsee cinders BLWEPRINT BODY{CSS OAREBEE KEI WORKOUT @ darebee.com Lavell 3sotsLevelll SsetsLevelll 7sats 2minutesrestbetwaen sets OAREBEE WORKOUT © darebee.com LEVEL! 9 outs LEVEL 5 sets LEVEL 7 ste REBT uo 0 2 minutes BOsechighinees IDSC usps 20 igh ices a a e& 2DLebow pankam aes 20 nsi-ups 20 punches 20 hh inaes Ose sass 1Osecusis a Olt reset CV workout darebee.com toa ge se for 20 seconds then move anion next one AV hepect me sequence agin on me omer sid I.wariorl 4 2 warrorsifelowus 8 reverse wart ‘ait maan S lunge ack 6 forward tena iaart 8.ge0n 8 hel lousiwist BODYHACK OAREBEE WORKOUT © darebee.com LEVElg, 3 ots LEVELI 5 gets LEVEL 7 sets RESByo 102 minutes 10 fast squats 10-count plank 1D slow squats 2 os ~ = Ks 5 fast push-ups 10-count piank a aA i) e Am ih TO fast sic. 10-count piank TO slow side lunges BODYGUARD DDAREBEE WORKOUT @ darebee.com LEVEL | dots LEVEL 5 sts LEVEL 7 sots REST up to 2 minutes ALL 40 sans ® Cl os 20 pus uns 40 on ike 40 scissors BODY moo DAREBEE WORKOUT © darebee.com LEVEL 3 ots LEVEL 5 sots LEVEL IN 7 sols REST up 10 2 minutos 20 nerchstens 10 jumoing unge #5 Bp £ 20 high knee 10 jump sauars a (i =a a ae 20 natch sors cnncce won D S darebee.com ta? te PAT H.. tei? 20 stow climbers: aoa aa al | a : 40 punches 20 push-up shoulder tans 40 pun 2D-countnk — 20-CouNtsesieosiee 20-COUNt sie pant BoilerRoom oanesee [ETI WORKOUT @ darebee.com Lovell sais Lovell sots Levelt 7sois REST unto? minutesrest Wee vesicnuvess — 2OSeerusruns BOSC o0~coss Wsecbaicduress —2OseCsusdacs _-BDSEC jad-ernss CDAREBEE WORKOUT + © darebee.com LEVEL! 3 sets LEVEL II 5 sets P T Hi’. UBL seri? 40 puncnes 20 push.un + ronega 20-Count piaik §—2D-CoUNT aiseciogalank —20-COUNT side prank BOOTCAMP DDAREBEE WORKOUT @ darebee.com LEVELI 9 sos LEVELII 5 sols LEVEL 7 So's RESTUun 102 minutes a! * Weruns 1 sr-uo punnes 10-count se vp ius BORDERLINE DAREBEE WORKOUT © darebee.com LEVEL 8 sets LEVEL I 5 sats LEVELIM 7 sets REST up fo 2 minutes raw ane onthe floor 10 fanaa sate TOS anes WD Eanes 10 He Wes sites DEBS feine TD Serna” BOSS FIGHT 2 weeeeee [| DOAREBEE WORKOUT © darebee.com bar =] set rest between sefs up to 2 minutes b XS Wsnat-ueos — 2Dsnetinpacis . 7 gli [ xgG SL Woes Dries W-countome amet fi. } fF . Wesranpunctes 1D sing punches WD uno is BORDERLINE’ DDaREBEE WORKOUT darebee.com LEVELI 3 sts LEVEL S sols LEVEL! 7 sets REST up 102 minus craw twa lines shaulder lenath apart i % NOR TRI TWO imonseetteines WD scaceiteites — 20 3k THE _ BOTTOM Lin DAREBEE WORKOUT FOR LEGS & BUTTODKS ‘odarebee.com LEVEL 3) LEVEL 4 LEVEL 5 sos, REST 2 minutes A 2snwt-sidatorase —2Desdorositeunces —2Deottnaas A -@ 20 satt wars 2D olenkuevenios THE BOULDER DARESEE WORKOUT @ darebee.com LEVEL sels LEVEL I Sots LEVEL Tots REST up to 2 minutes 1D pishans 10-count sla 10 pushans Wraisedieapushuos 10 shower tans 1Drhign ans BOWMAN PNF STRETCHIN @ darebee.com 80.seconds each - 30 seconds 3ets | unto 2 minutes res be Pullfor15 seconds whieresistina Relax and ul again, oe lepinctest strech lege back etch $ W) tell srt lungebacksterch lunge seh sidasteohas| wellenore vata DDAREBEE WORKOUT darebee.com LeveL 3 LEVELIS sets LEVEL 7 seis REST up 10 2 minutes 2WDsavar-sidekcr A sdero-sdewnges 20 ineestraeetow site 10.up and down pens 1O-count sina senha fish BOXER| ABS DDAREBEE BOXING WORKOUT @ darebee.com, LEVEL! 3 sos LEVEL 4 sets LEVELIM 5 seis REST 2 minutes fi 8D sip ouneres — BD-singpuncnes 8 gens & wis 80-count iesk —BO-Countssadteopent 80-CoUNt sie pak ee @ darebee.com an ee AGILITY 2 ae er ak > ws Be! 3 aes ot $ es & 3 & & Eyl oF oY bobandwoaya these (1 side-o-ide BOXER| FLEXIBILITY DDAREBEE BOXING WORKOUT @ darebee.com. 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REST 2 minutes tis last ow cen ve done on puncting baa 2Diunptreerucks — 20squartons 20 basis bupaes jm WWoowerpusrops 10-COUNE pustnplanc 10 ower pushons ADiad-vioss ——ADbaoks ett -ahn) 40 jab -hoot BOXER FER se uae 2 darebe. com beara ees oer meen push-ups sit-ups level | 5 reps level! 10 ens Tevet 10 raps level t 20 fens level 15 reps level 30 reo BOXER|SPEED AREBEE BOXING WORKOUT © darebee.com LEVEL! 8 sets LEVEL 4 sets LEVEL 5 sets REST 2 minutes no jump rope? hop onthe spot _ Som T5sec jad cross hel \ YU & 3056 nse 30se¢ jnaron TSsec ois 15886 vnecute BOXING DLLILILS DAREBEE WORKOUT © darebee,com LEVEL! 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Wsnous xsi sete a 4, f “ef TWhicserrsons Fier xdeeinon || xBs0Isn 20 soon at sean THE CAKE IS A LIE OAREBEE WORKOUT © darebee.com LEVEL! 3 sets LEVELI 5 seis LEVEL 7 sets REST upto 2 minutes 20 squats AD clinibers 20 stuns 2Dsminarwiss AD turer eoks Cardio & Core OAREBEE WORKOUT © darebee.com LEVEL sets LEVEL es LEVEL 7 es RST UO 02 minutes aA ae 80 hon aes 1Diegraises, WWraisedieg cvcls AREBEE WORKOUT © darebee.com LEVEL sors LEVELI S seis LEVEL 7sots REST uo ra 2 minutes a ee ores ie , h io 20 sow sinter 20 sowclibers R : 8 i at ee ji & 20 sans 20 sina wsts 2D sens CONAN DAREBEE WORKOUT © darebee.com LEVEL! 3 sels LEVEL 6 sels LEVEL 7 sets REST upto minutes 2Dsecetbon plank ADSECalsedleppienk 20886 wide ey lank fofallure uins to failure chinwps 20 nuncos COMMANDO OAREBEE WORKOUT @ darebee.com LEVEL sols LEVEL I 4sots LEVELIN 5 sols RESTUug 102 minutes o * LIF - if is 10 failure sust-ups WO shoulder taps A staggered oustuns f - £8 Fe ADoundes AD soon tap punches Arasad eg push uns 10 up ane cown plas CONDUIT OAREBEE WORKOUT © darebee.com LEVEL 8 sets LEVEL I 5 sets LEVELIN 7sets REST up 102 minutes 20 jumoina is Wermraises raised arm cries CONQUEROR DAREBEE WORKOUT © darebee.com LEVEL! 3 sets LEVEL sels LEVELIN 7 sets REST up to 2 minutes 20 sow cimbes 20 punches: 20 push-ups 20 punches 20 fuser kicks: 20 saring twists 20 turer kicks: core Connect ‘OAREBEE WORKOUT © darebee.com LEVEL! 9 sets LEVELI S seis LEVELIN 7 sets REST un 102 minutes Wrens each exercise € ra De bank a alses lank arm alses g ssidorman planks sie star plank id plankotatons ‘ofa claw lank CONTENDER ‘OAREBEE WORKOUT ©) darebee.com LEVEL! Ssets LEVELM Sets LEVELIN 7 sets REST up ta2 minutes 30 non iness Boushuns 30 punches Core CONTROL DDAREBEE WORKOUT © darebee.com LEVEL! 8 cos LEVELI 4 sos LEVEL 5 sois REST up 102 minutas TWsroucerag-romeen Wat armiegrases WWstouts WWsidesaneraises —1Dsfeplankogratss 10 side plankvoetions cossack DaREBEE WORKOUT © darebee.com Lovell sets Lovell sets Lavell 7 sets REST 2 minutes 20 mache Wiceraphaos 20 sai eguounds £5 Pf» WOsat+trock 20 sracnion wounds ‘Wmacrsiers __WWumpincesveks 20 seat bounds CRUCIBLE OAREBEE WORKOUT @ darebee.com LEVEL! 5 push-ups LEVEL 10 push-ups LEVEL 15 pust-ups. LEVEL sols LEVELI Ssots LEVEL 7 sets REST up fa 2.minu X oust ans stuns X pus uns COWROY COAREBEE WORKOUT kk Ac ae @ darebee.com LEVELI 3 sets, LEVELI 5 sets LEVEL 7 sets RESTup 102 minutes 9) BD jumaing ants Sumoknet ks TWiunses Sie F TWussc tuneas n#GRUSHER ‘DAnEBEE WonKOUT @ darebee.com LEVEL! 8 sets LEVEL sets LEVEL 7 sets REST up fo 2 minutes f [Weaitsises ——_Sricepexensions WWiunpswets —30-count wank —_Bricapaxtensins CRUX DDAREREE WoRKOUT © darebee.com LEVEL! Gents LEVEL Bot EVEL 701 REST uo 2 mins * ao 20 suat hans 1Wiurpsars AD sures 2 tae = Sie 3 f 20 pushups AD otatans AD ounces Af: Sam . Xo 2Dsi-uns 1D gerops AD putes cycle core DAREBEE BACK WORKOUT © darebee.com LEVELI 3 sels LEVELI 4 sels LEVELI 5 sets REST up 102 minutes ers 1D pian orations (Watt am fie rata s 4 eb) @ 7 obs et 2 TO ead bun TWesingleleg bidges 10 hack exensions cursor aResee ITTY wonkour © darebee.com LEVELL Sets LEVELS Sts LEVEL 7st REST up 102 mints Wsec nvinaiunes Tse stuns AO eC punches * ’ * RS Fs » =f see jurvina ress WDseC utoowrans AD SEC aos f } £ f ¥ WWsee nniogknges 108eCpusrin-stmkeioe 4082 vopecits DAREBEE WORKOUT @ darebee.com LEVEL! 3 sets LEVELU Scots LEVEL 7 sets REST up fo 2 minutos 2 Pom 2 3 10 sow push-ups eax! © Acombos: 2 sqvas-10 sve ticks 1D siow sassts Daily Burn DDAREBEE WORKOUT @ darehee.com BSelS | upto 2minuies rest between sets Wet cis Blak ces 10-count piank Bpushuns 1D squats DAMAGE CONTROL onneate BMI woneovr c darebee.com Levellers Lovell Ses Level sets REST voto 2 minutes ‘combos: Osa ign 1026 arch saps ‘combos: 1Os2e jurchoiects 1Dsae sonics ‘combos: {1Ds2e iopsonine soi WWsee siterositehons UAILYE By DAREBEE © darebee.com 3 SetS | uor02 minutes est be B squats Boush-uns Whigh knees 10 oiimbers: ‘5 plank jump-ins DDAREBEE WORKOUT R visas com LEVEL! 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S sors LEVEL 5 seis LEVEL 7 seis REST up 102 minutes Be 80sec umning acts 30sec hun knees 80sec cinbos 80926 burmes DEMOLITION DAREBEE WORKOUT © darebee.com LEVEL! 3 ote LEVEL 4 sets LEVEL MI sets REST up to 2 minutes ° a a as is 1 Brossic push shape AD punches St, *. at Se ¢ a S oe Al Silastic pushane * . 8 § Blasio sus 5 oowar pst DNA:REWRITE ‘OAREREE WoRKOUT @ darebee.com LEVEL @sots LEVEL IL 5 s LEVELII 7 sets REST up to 2minutes Ce, 1D unge sop uns 10 os Whushuns 10-count o.ank = © stuns WO nidnas 1D earases DIRTY 30 OAREGEE WORKOUT @ darebee.com LEVEL! S setsLEVEL I 4 sors LEVEL 5 sols REST up to 2 minutes ® ag ee) a 3D su Dashes 30 ies L9 > © 5.18 5 Sy io e« SS BD too: AD ronerkcts Btn ones wana (darebee.com tv sses ths esti 2ne a 8 Arion tnees deepside unge — AD hiahinees deen side lunge 9. 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