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100 Dumbbell Workouts is a field-tested book by DAREBEE that gives you, in one place, 100 dumbbell workouts you can do to help you develop amazing strength at home.

这套哑铃训练合集旨在帮助你增强力量、提升耐力并保持活力——无论你身在何处。无论你是新手还是有经验者，这些训练都能提供结构化、高效的训练，无需去健身房。

免费下载

无广告、无需注册——仅提供完整的高清合集，免费开放，多亏了社区支持。

下载 | GDrive | PDF | 17Mb

制作这套合集耗费了大量心血，大多数人绝不会免费提供——但我们选择了免费，因为我们相信每个人都应该有机会获取它，而不仅限于付得起费用的人。如果电子版完全满足你的需求，且你有条件支持，请考虑捐赠您的支持帮助我们继续为所有人提供高质量资源，无论其经济状况如何。

更喜欢纸质版？

这本书在当地书店或网上有A4大开本格式可供购买。平装版包含相同的免费内容，但它是让人脱离线上、进入系统化核心训练（core training）的绝佳方式。购买平装版时，你只需承担印刷费和书店费用——DAREBEE每售出一本仅获得1美元，这笔收入直接用于支持该资源的开发与维护。

从印刷厂直接购买

现在你可以直接从我们的印刷厂以更低的价格订购这本 DAREBEE 书籍——没有商店加价，没有中间商赚差价。这是获取书籍最实惠的方式，每一次购买都直接支持 DAREBEE 保持免费、无广告、面向所有人的使命。直接在此购买

在 Amazon 购买: Amazon.com | Amazon.de | Amazon.co.uk

Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.

T.T, 28, from AUS

One of my FAVORITE websites EVER!!! I think this site has elite ball knowledge and it's 100% in my favorites right now.

Kam, 24, from US

I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes… I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes to complete a workout and how you can mix and match if you have a lot of energy or only repeat 3 times if you don’t feel like exercising. The website is awesome and I recommend it whenever I talk about fitness with other people. I cannot thank Darebee enough for how much this project has helped me in having a solid exercise routine and how to deal with exercise when tired, injured or when I don’t have much time.

ExplodingCookie, from Mexico
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