全身力量训练（Total Body Strength）是一个注重力量与线条的训练项目，重心放在功能性训练（functional fitness）上。它旨在帮助你增加肌肉量、提升肌肉线条感，并强化全身肌肉轮廓。同时，通过提升实战能力，让日常生活动作更轻松高效。这些训练流程还能有效增强肌肉耐力、肌腱力量、平衡性与协调性。
该计划采用循环训练（circuit training）形式，包含基础动作和组合动作（combination），因此虽然是第四级（Level 4）计划，仍适合初学者。计划不包含任何类型的跳跃（jumps）等高冲击力动作，可安静完成，无噪音。计划仅包含经典俯卧撑（push-ups），不含任何变式（variations）。每第四天专门安排腹部训练（ab work）。
Additional Instructions当你在次数（reps）旁看到“6+”标记时，这是你每次至少需要完成的次数。如果可以，建议冲击12次。
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.
