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400 no-equipment home fitness workouts, field-tested by DAREBEE volunteers, designed to help you get fitter and healthier at home, without any equipment.

这个合集提供了多种训练——有些更具挑战性，有些则相对轻松——以让你的肌肉持续适应并防止训练停滞期。改变你的常规训练能保持新鲜感，并确保持续进步。

每个训练都设计有清晰的视觉指南，比视频更容易跟练。只需挑选一个你喜欢的训练，随机选一个，或将其设为每日训练 —— 无需通读全书。只需跟随步骤，享受过程即可！

免费下载

无需注册，无广告 —— 完全免费，感谢社区支持。

下载第1卷 | PDF | 15Mb | GDrive

下载第 2 卷 | PDF | 15Mb | GDrive

下载第3卷 | PDF | 14Mb | 谷歌云端硬盘（GDrive）

下载第4卷 | PDF | 35Mb | GDrive

创建这个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。如果数字版完全满足你的需求，且你有能力支持，请考虑捐赠您的支持帮助我们继续为每个人提供高质量资源，无论他们的经济状况如何。

更喜欢纸质版？

大开本A4版本可在当地书店或网上购买。平装书包含相同的免费内容，但却是让他人在离线环境下接触系统性核心训练的绝佳方式。购买平装书时，你只需承担印刷和书店的费用——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

现在您可以直接从我们的印刷厂订购这本 DAREBEE 书籍，价格更低——没有门店加价，没有中间商抽成。这是获取您书籍副本最实惠的方式，每一笔购买都直接支持 DAREBEE 保持免费、无广告、面向所有人的使命。

在这里直接购买第1卷

直接在这里购买第2卷

点此直接购买第3卷（即将推出）

点此直接购买第4卷

从亚马逊购买：

第1卷：Amazon.com | Amazon.de | Amazon.co.uk（亚马逊英国）

第二卷Amazon.com | 亚马逊德国站（Amazon.de） | Amazon.co.uk

第3卷：Amazon.com | Amazon.de | Amazon.co.uk

第4卷：Amazon.com | Amazon.de | 亚马逊英国站（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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