4-Minute Superplank - complete workout card with exercises and reps
DAREBEE Workout: What it Works
Focus: Abs
Type: Abs
Difficulty: level 4 of 5
有一种中国特种部队的训练,士兵们必须充当人桥,用身体在狭窄的峡谷上搭起桥梁,让战友们从他们身上爬过去到达对面。这完全诠释了超级平板支撑(Super Plank)的概念。你要让自己的身体成为一件精雕细琢的工具,让它能听从你的指挥。它存在的意义是保护内在的那个“你”,并确保在紧急情况下,它能完全胜任必须完成的任务。 有一种中国特种部队的训练,士兵们必须充当人桥,用身体在狭窄的峡谷上搭起桥梁,让战友们从他们身上爬过去到达对面。这完全诠释了超级平板支撑(Super Plank)的概念。你要让自己的身体成为一件精雕细琢的工具,让它能听从你的指挥。它存在的意义是保护内在的那个“你”,并确保在紧急情况下,它能完全胜任必须完成的任务。

完成
Done it
6
done since August 2026

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