| 第 | 训练（workout） |
|---|---|
| 周一 | 瑜伽（Yoga） |
| 周二 | 拉伸（stretching） |
| 周三 | 低冲击有氧运动（Low Impact Cardio） |
| 周四 | 瑜伽（Yoga） |
| 周五 | 拉伸（stretching） |
| 周六 | 低冲击有氧运动（Low Impact Cardio） |
| 周日 | 休息日 |
目标活动度、柔韧性、主动恢复
建议时长: 不限次数
每周分化训练（Weekly Split）：6天训练日，1天休息日
The Herald 训练计划专为那些明白“运动即良药”（movement is medicine）的人而设计。训练内容流畅、刻意且具恢复性，旨在提升柔韧性、关节健康和身体意识——这种健身方式能让你终身保持良好的运动状态。无论你是重返训练、应对高压日程，还是单纯建立可持续的日常练习，Herald 都能契合你的当前状态。
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.
One of my FAVORITE websites EVER!!! I think this site has elite ball knowledge and it's 100% in my favorites right now.
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.
