5AM Workout - complete workout card with exercises and reps
DAREBEE Workout: What it Works
Focus: Fullbody
Type: Strength
Difficulty: level 2 of 5
这就是你如何以目标为导向地起身迎接新的一天——朝着明确的方向出发。5 AM(5点晨练)是一套平静而专注的全身训练,旨在唤醒你的肌肉、理清你的思绪,同时不会让你感到力不从心。它结构清晰、高效,能为你注入贯穿全天的动力。

通过控制重复次数(controlled reps)和恰到好处的挑战强度,这套训练(routine)能让你以最佳状态开启清晨。无需器械,无声干扰——只有你、你的呼吸(breath),以及对动作(movement)的安静投入。掌控全天的最佳方式,就是先掌控好早晨。

完成
完成了。
2
自2026年8月以来已完成

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