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Neila Rey
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Spartan Workout
Spartans took pain and made it their friend. The Spartan workout exercises some major muscle groups to give you the total warrior feeling when you move. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: quads, chest, triceps, lower abs, upper abs. All the major muscle groups (including shoulders and biceps) will feel the burn here. 

Tips: When doing push-ups and lunges make sure your back is as straight as possible. This ensures that pressure is applied to the muscles more evenly and avoids any possible, lower back injury. 

Permalink http://darebee.com/workouts/spartan-workout.html
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The original DAREBEE :D
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Sweat and Fitness
Sweat is one of the most misunderstood concepts of exercise and fitness and “Does sweating help you lose weight?” is one of the most frequently asked questions not just to trainers and fitness forums but also on Google search.

Before we answer that we will look at what sweating really does for us. Sweat is composed primarily of three ingredients: water, lactate and urea. The last of these ingredients is also present in the bladder. Amino acids are used by the body to create protein, which helps build muscle through a metabolic process that also produces ammonia as a byproduct. Ammonia is toxic to the body and urea helps bind it and safely remove it. In addition sweat has an antimicrobial action which researchers at Eberhard-Karls University in Tübingen, Germany found could kill microbes such as E.coli and the yeast, Candida Albicans. The primary action of sweat however is to cool the body down and prevent loss of performance due to heat stress. To do that the body uses two different types of sweat glands: eccrine, found all over the body and apocrine that are found primarily in the armpits, head and groin area. 

The process of cooling through sweat is called perspiration and, in the whole of the animal kingdom, we are unique in the number and distribution of sweat glands on our bodies. Because of that distribution we are actually champion sweaters. We can thermoregulate our bodies far better than any other mammal on the planet which makes us capable of tremendous feats of endurance, like running marathons or working all day even in hot environments. 

In fact, we are so good at sweating that a study published in the Brazilian Journal of Medical and Biological Research showed that there is little difference in the ability as we age and not much separates, in that respect, children, seasoned athletes and older people. 

Sweat and Weight Loss
Because sweat is 99% water and we can lose quite a lot of it during exercise in hot weather our bodies do get lighter. However this is not real weightloss. The weight comes back on the moment we drink some water to replenish the fluids we have lost and rehydrate. Classic examples of this are boxing matches where boxers frequently need to make the weight for their division and go for lengthy runs wearing a sweatsuit or sit in a sauna to help reduce the body’s content of water. 

Dehydration however seriously impairs physical performance. As little as 2% of body weight loss in water is enough to affect the way the muscles work and losses in excess of 5% of body weight can, according to scientific studies, decrease the capacity for work by about 30%. Boxers return to their normal weight immediately after the weigh in as they rehydrate for up to twenty-four hours before their fight. 

Rehydration after exercise not just important but also critical to our wellness which is after prolonged, heavy exercise and a lot of sweating studies have confirmed that the best way to rehydrate is through a sports drink rich in electrolytes rather than just plain water or a diet cola. Spending time in a sauna, hoping that by sweating we can achieve weight loss, or running swathed in plastic, is not only useless but it can also be dangerous to our health. 

Men Sweat More than Women
A study conducted by the Laboratory for Human Performance Research, Osaka International University, found that men, generally, sweat more than women and the harder the intensity of the exercise the more pronounced is the difference. The theory is that as women’s bodies, generally, contain less fluid, this is an adaptation strategy for long-term survival and it may be linked to testosterone production.  

Both sexes however, benefit equally by judging their fluid intake during exercise. A 2003 study published in the Journal of Sports Science  found that “The amounts of water, carbohydrate and salt that athletes are advised to ingest during exercise are based upon their effectiveness in attenuating both fatigue as well as illness due to hyperthermia, dehydration or hyperhydration.” In other words, if the weather is hot and we’re exercising, or if we are going to spend hours pushing our body hard, how much water we drink before and during exercise affects how quickly our muscles will get tired. 

Sweat and Exercise
Because we don’t start to sweat until our body temperature begins to rise, sweating is a good indicator of the intensity of our exercise. A massive study involving 200,000 Australians, published in the prestigious JAMA Internal Medicine Journal, found that there is a direct link between high intensity activity, done frequently and a long and healthy life. 

So, walking and gentle exercise may be OK to get things moving for us but until we feel those droplets of sweat breaking through the hairline we’re not really working hard enough to really make a long-term difference to our quality of life. HIIT and the short, sharp bursts of activity that we promote at Darebee can deliver results to match almost any fitness goal. Women, the studies show, need to work harder than men to break a sweat and feel the benefits. 

The Bottom Line
Sweating helps us cool down so our muscles can function properly. It has no effect on weight loss so by increasing the rate at which we sweat (by using a sweatsuit, for example or even a plastic bin liner) we only increase the rate at which our body dehydrates. 

Dehydration is responsible for:

• Reduction in blood volume
• Decreased skin blood flow
• Decreased sweat rate
• Decreased heat dissipation
• Increased core temperature
• Increased rate of muscle glycogen use
• Reduction of our aerobic fitness
All of these are bad for us. They tire us out faster and impeded our performance. Staying hydrated by drinking enough fluids before and during training is key to maintaining our performance. Being in the ‘sweat zone’ is a great indicator of the intensity of our training. 

By DAREBEE

Sources
Araki T, Matsushita K, Umeno K, Tsujino A & Toda Y (1981). Effect of physical training on exercise-induced sweating in women. J Applied Physiology 51, 1526–1532. 

Araki T, Toda Y, Matsushita K & Tsujino A (1979). Age differences in sweating during muscular exercise. J Physical Fitness Jpn 28, 239–248. Buono MJ & Sjoholm NT (1988). Effects of physical training on peripheral sweat production. J Applied Physiology.

Casa, Douglas J., Armstrong, Lawrence E., Hillman, Susan K., Montain, Scott J. (2000). National Athletic Trainers’ Association Position Statement: Fluid replacement for athletes. Journal of Athletic Training, 35(2), 212-224.

Godek, Sandra Fowkes., Bartolozzi, Arthur R., Burkholder, Richard, Sugarman, Eric, & Dorshimer, Gary. (2006). Core temperature and percentage of dehydration in professional Linemen and backs during preseason practice. Journal of Athletic Training, 41(1)8-17.

Judelson, Daniel, A., Maresh, Carl M., Farrell, Mark J., Yamamoto, Linda M., Armstrong, Lawrence E., Kraemer, William J., Volek, Jeff S., Spiering, Barry A., Casa, Douglas J., & Anderson, Jeffery M. (2007). Effect of hydration state on strength, power, and resistance exercise performance. Medicine & Science in Sports and Exercise.

Kovacs, Eva M.R., Schmahl, Regina M., Senden, Joan M.G. & Brouns, Fred. (2002). Effect of high and low rates of fluid intake on post-exercise rehydration.    International Journal of Sport Nutrition and Exercise Metabolism, 12, 14-23

permalink http://darebee.com/fitness/sweat-and-fitness.html
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Wow +Neila Rey that was Amazing .... No words for the information you gather always..... You give me knowledge always... always... Thank you very very much
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Coffee Break Workout
A coffee break is always great, especially if your day starts with one, which then doesn't quite make it a break but there is certainly coffee involved. Add some movement, throw in a little need for balance and you've got yourself the kind of workout Kung Fu legends are made of. Fill your cup almost to the brim and you're beginning to get into the Jedi zone. The Coffee Break workout may not look that challenging at first glance but try it out with a cup that's filled almost to the brim and you will find it takes incredible and muscle control to prevent it from spilling. Exactly the kind of balance and muscle control that allow you to move with the sureness of a panther and the speed of a snake. Now go get that cup of coffee.   

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Glutes, quads, lower back. deltoids, triceps, biceps, calves, front hip flexors, lateral hip flexors, front hip flexors, lower abs, obliques, trapezium muscles, hamstrings. 

Make it better:  Perform the slow twists on the balls of your feet and seriously challenge your core to control your entire body and stabilize you.  

Make it harder: This is hard enough. 

Body types this can work for: This is a body-type agnostic workout. You don't even have to drink coffee, actually. A cup of tea will do just as well. 

Perfect for: Muscle control addicts who like to feel that every inch of their body is subject to their command. 

PDF download & permalink:
http://darebee.com/workouts/coffee-break-workout.html
#workout   #fitnes   #coffee   #monday   #darebee  
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Hero's Journey 2.0
60-Day Fitness Quest

Hero's Journey is a free role-play customizable fitness program. Each day takes you through a stage of the journey, presents you with fresh challenges, opportunities and threats. Each of these is accompanied by exercises that test your skill, push your performance and require you to adapt and develop in order to go on. 

The role play scenario transports your mind into situations where you face incredible odds and have to fight to survive. In the process you get to change not just physically but also mentally. The routines are designed to immerse you into imaginative scenarios where you have to push your mind, forcing yourself to dig deep to find the willpower to not give up, fight the good fight and come out the other side.

The journey is 60 days long and it is totally transformative. When you have really traveled the hero’s path and have gone through your quest, you will have shed uncertainty, fear and doubt along with excess body weight. You will have forged a new character out of yourself, build strength and endurance and developed power. You will stand confident in who you are and what you can do: a true hero to yourself.

FEATURES:
Role-playing environment with day-to-day workouts
Variety of daily routines, unique training options
The Armory - customize your experience (and level up your fitness) with 6 new weapons: heavy sword (pull-ups),  hammer (free weights), bow and arrow (running - long distance and sprints), lasso (jump rope), ring (planks), red ribbon (martial arts). 
Karma Moment - your choices affect your progression and your quest. Choose wisely.
New Point System for tracking your progress (and for a competitive edge). 
Lots of new optional quests and sub quests.
A baby dragon. You get a baby dragon. I repeat - you get a baby dragon. 

Enjoy! :) 
  
FREE DOWNLOAD + online preview and web version:
http://darebee.com/programs/hero-journey.html

#herosjourney   #darebee   #fitness  
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Can you explain the day 21 of bow and arrow a litle bit more ? I'm confused ^^;
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The Boulder Workout
Strength is not just about muscle size. It depends on muscle density, the type of muscle fiber you have. The composition of each bundle of muscle and its ability to perform under physical stress. The Boulder workout definitely creates some physical stress to challenge the muscles so you get to feel like a rock.    

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Triceps, chest, deltoids, abs, core, glutes, lower back, obliques, hamstrings, cardiovascular system. 

Make it better:  When performing raised-leg push ups keep your raised leg completely straight at the knee. 

Make it harder: For shoulder taps and thigh taps keep the hand of your supporting arm in direct line with your shoulder to create more of a challenge for your obliques and core. 

Body types this can work for: This is the perfect workout for any body type. 

Perfect for: Anyone looking for a solid strength workout that will benefit core strength and muscle density. 

Poster: http://darebee.com/workouts/boulder-workout.html
#darebee   #fitness   #workout  
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I consider myself a pretty fit dude but this is haaarrrd
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Sofa Abs Workout
At the end of a busy day, all you want is the chance to put work out of your mind, land on the sofa, turn the telly on and ... work your abs. The sofa's your gym. Your body is your equipment. This is the Sofa Abs workout. If you're on the sofa, it's time to work your abs.  

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Quads, lower abs, abs, core, obliques, adductors, abductors. 

Make it better: You can't. A sofa is always a sofa.  

Make it harder: You shouldn't. It's a sofa workout, after all but if you happen to have a pair of ankle weights lying around, now's the time to strap them on. 

Body types this can work for: Any body that can use a sofa can do this workout. 

Perfect for: That workout at the end of a hectic day. Plus great for simply making sure that you are working out even if you need to catch up with your series viewing on Netflix.

permalink http://darebee.com/workouts/sofa-abs-workout.html
#darebee   #workout   #abs   #fitness  
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Imperator Furiosa Workout
Everyone who saw Mad Max: Fury Road realizes that this is a workout inspired by the abilities and skill of the main character there and its informed by her unwillingness to give up no matter what. This is a total body workout that applies a load to particular muscle groups and then, in the next exercise loads them again but broadens the muscle groups that come in play. You get tired, you recover on the fly and then have to perform again. But you know this is what it takes. Come the post-apocalyptic landscape of the future fall of mankind you need to have what it takes to make it out in the plain.  

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Glutes, lower back, deltoids, chest, lower abs, triceps, upper back, hamstrings, calves, trapezium muscles, abs, obliques, core, front hip flexors, cardiovascular system, aerobic performance (VO2 Max). 

Make it better:  Perform all standing moves balancing on the balls of your feet for a much greater challenge to your core. 

Make it harder: Load your aerobic system and force your body to learn to respond faster by cutting recovery time between sets to just 90 seconds. 

Body types this can work for: Anybody can do this. Really. Anybody. It's just hard. 

Perfect for: Post-apocalyptic survivor, warrior-types. Plus anyone looking for a total body workout that pushes almost any muscle you've got. 

Permalink & PDF + normal and bionic arm versions:
http://darebee.com/workouts/furiosa-workout.html
#darebee   #workout   #fitness    #madmaxfuryroad   #madmax   #furiosa  
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Training on Empty
The debate of whether or not it’s good to train on an empty stomach also represents the divide between what science can tell us about fitness and what tradition accepts as being ‘true’.

To answer the question of whether it’s possible to train on an empty stomach we need to understand that every time our muscles are asked to exercise a number of complex, overlapping systems kick in. These systems intertwine which only adds to the confusion. To simplify and untangle them and get to a definitive answer we will look at this from the perspective of three simple elements that are involved in the process of muscle activation, every time:
- Muscles
- Fuel (in the form of Adenosine Triphosphate or ATP)
- Oxygen

Every time that our muscles work these three  elements combine to power several different chemical processes the efficiency of which is determined by a person’s cardiovascular and aerobic fitness, diet, body fat composition and the quality of the muscles they carry.

Without oxygen of course, nothing happens, yet sufficient oxygen for things to happen is not always readily available within the body which is why there is an anaerobic response.  

Anaerobic Activity
Ask your body to run away from a zombie horde, lift heavy weights or jump over a collapsing bridge and your muscles kick into high gear and respond. This instant response is made possible because there is glycogen stored in the muscles that can be broken down through a process called glycolysis to produce pyruvate which is then converted into Adenosine Triphosphate (ATP), carbon dioxide and water. ATP is what powers the muscles.

Unless you have been hyperventilating beforehand, at that point there is insufficient oxygen in the bloodstream to power the process so the Cori cycle, also known as the lactic acid cycle, kicks in and the body works anaerobically (i.e without the need for oxygen). Lactic acid is produced during this process and it enables the muscles to continue to work past the stage where their ATP supply is exhausted. The muscle fibers that are activated to do all this are Type IIB, they are extremely fast in action, can produce great force but can operate only in short bursts before they get fatigued.

These are muscles that are great at helping you get away from the brain-eating zombies and taking action that helps you survive in an emergency but they cannot continue to power your workout past the first few minutes.

Aerobic Activity
As you continue to work out your body’s temperature goes up due to the thermic effect of muscle activity. You take deeper, ragged breaths, your lungs expand and more oxygen from each breath is delivered into the bloodstream which the heart then pumps to the muscle groups in the body that need it most.

The moment oxygen arrives on the scene the Krebs cycle, also known as the citric acid cycle, kicks in. The Krebs cycle takes carbohydrates, fats and proteins and converts them into glycogen which can then be broken down into pyruvate through glycolysis to produce the now familiar ATP, water and carbon dioxide. One of the byproducts of this cycle is lactate which is then used by the body to transport glucose out of the liver, where it is stored, and into the muscles.

The muscle fibers that make this possible are Type I. These are slow twitch fibers that have a slow response rate, do not produce tremendous force but are highly resistant to fatigue. If you were busy running away from the zombie horde, by the time these muscles kicked in you’d have put some distance between it and you, rounded the corner and slowed down a little, gulping in air as you’re out of breath and your muscles are now burning aerobically.

The presence of oxygen in the bloodstream means that the body is now beginning to use fuel stored in the liver (glycogen) which is essentially carbohydrates. Should you continue to run a little longer and that fuel source runs out the body would then go to the stored fat reserves and use them as its next available fuel source.

More Anaerobic Activity
Suppose that having escaped the clutches of the zombie horde you decide that your best bet is to just get out of town so you just keep on running. At that point your breathing changes. The rate at which you ingest oxygen becomes less rugged and your breathing gets more even. Your breaths continue to be deep but now are measured. Runners and martial artists call this “second wind”. At this point the body continues to ingest large quantities of oxygen but the muscles are working mostly anaerobically.

The muscle fibers employed now are Type IIA. These are moderately resistant to fatigue, can work anaerobically for a long time and can produce a high level of force which is why you can suddenly speed up again when you’re running, after having slowed down to catch your breath a little. At this stage both the Cori and the Krebs cycle are in effect.

The body is looking for larger sources of fuel and these are the fat deposits that are converted into glycogen that can be turned into ATP, lactate, lactic acid, water and carbon dioxide. If your running away from the zombie horde entails running a marathon and your fat deposits are not enough then your body will look to protein to convert into glycogen to fuel its run.

This is a case of last resort. Protein (i.e. muscle) is not a great fuel source for the body as it takes between 20% and 30% of its energy value just to break it down plus by doing so the body cannibalizes its own muscle which makes its long term survival less likely. The body is only likely to look to protein as a source of fuel if the starvation response kicks in. Seeing how this also slows down the metabolic rate which makes vigorous exercise virtually impossible, it is unlikely that you will experience it in the gym or running away from a zombie horde.

Can You Train on Empty Or Not?
This is the question we set out to answer and seeing the processes that go into powering the muscles the answer is a definitive yes. Studies show that you can run for 2 hours at marathon pace before your body runs out of glycogen  and a 2010 study published in the Journal of Science and Medicine in Sport showed that cyclists who completed exercise early in the morning without eating breakfast (fasted state) improved muscle glycogen stores by as much as 50% over the group that ate breakfast before their exercise.

There is additional research that shows that training on empty sensitizes the body to the insulin response allowing it to utilize glycogen in the bloodstream better. Plus, for athletes, there is the added benefit that on an empty stomach there is no diversion of the blood supply to anything but the muscles that need it.

So, why all the confusion? Well, there is a little more.

Timing is important
A study, published September 2008 in the Journal of Physiology and Pharmacology found that those who trained on an empty stomach and then went to bed, without eating, exhibited slowed muscle repair and growth, even though they consumed enough calories after they woke up. This is because human growth hormone (HGH) an anabolic, which is elevated during sleep is adversely affected by catabolic hormones like cortisol, glucagon and adrenaline that flood the system when training on empty. The same study also showed that people who are new to exercise, as a whole, should not exercise on an empty stomach because they experience lightheadedness, dizziness and even nausea as a result of low blood sugar which is usually the result of inefficiency in fat and glycogen breakdown in their bodies.

Showing just how important timing is, the most recent study from Northumbria University, in the UK, showed that you can lose as much as 20% more body fat by exercising in the morning before breakfast.

The 'Bulk and Cut' Question
What about the large body of empirical evidence that shows bodybuilders lose some muscle during their 'bulk and cut' phase? Well, let's look at some of the studies on this front. A 1996 study on bulk and cut without exercise found that the diet itself caused hormonal changes to take place in the body which helped in creating more muscle even as they also added to the fat content of the body. There is a complex process of hormonal changes that take place as a result of diet that directly impact upon the muscles' ability to work thermogenically. In other words during the cut phase of their training bodybuilders do not train at the same level of intensity. The body, being an adaptive machine optimizes itself so that it does not have to carry muscle it does not need, plus it now has the added impetus of fewer calories coming in. For bodybuilding which is all about building muscle for show a bulk and cut phase is a delicate balancing act between dropping body fat (which does happen) and losing some muscle, which also occurs.

Summarizing
So, absolute beginners who are looking to jump-start their fitness by training on empty, shouldn’t. Body builders who need to build muscle, also shouldn't train on empty. Trained athletes who train on empty and then go to bed without having eaten are not gaining much in their performance. For everyone else, training on empty in the morning, before breakfast or a little later in the day, and then having something to eat, is fine and it is likely to deliver faster results in reducing body fat and increasing muscle mass.

 

Journal Reference
1. Javier T. Gonzalez, Rachel C. Veasey, Penny L. S. Rumbold, Emma J. Stevenson. Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males. British Journal of Nutrition, 2013; 1 DOI: 10.1017/S0007114512005582
2. Barr SB and Wright JC.Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure. Food Nutr Res. 2010 Jul 2;54. doi: 10.3402/fnr.v54i0.5144.
3. Berg, J. M., Tymoczko, J. L., & Stryer, L. Biochemistry. New York: W.H. Freeman and Company. 2007.
4. Robergs, R. A., Ghiasvand, F., & Parker, D. Biochemistry of exercise-induced metabolic acidosis. American Journal of Physiology. 2004
5. Chatham JC, Gao Z-P, Forder JR. American Journal of Physiology. 1999;277:E342–351.
6. Drake AJ, Haines JR, Noble IM. Cardiovascular Research. 1980;14:65–72.
7. Gertz EW, Wisneski JA, Stanley WC, Neese RA. Journal of Clinical Investigation. 1988;82:2017–2025
8. Costill, D.L., Miller, J.M. Nutrition for endurance sport: Carbohydrate and fluid balance. Int. J. Sports. Med. 1980;1:2-14.
9. Coyle, E.F., and Coyle, E.L Carbohydrates that speed recovery from training. Phys. Sportsmed., 1993;21:111.
10. Esbjornsson-Liljedahl, M. Sundberg, C.J., Norman , B., and Jansson, E. Metabolic response in type I and type II muscle fibers during a 30-s cycle sprint in men and women. J Appl Physiol 1999;87:1326-1332.
11. Felig, P. and Wahren, J.: Fuel homeostasis in exercise. N Engl. J Med. 1995;293:1078.
12. Gaitanos, G.C., Williams, C., Boobis, L.H., and Brooks, S. Human muscle metabolism during intermittent maximal exercise. J Appl Physiol 1993;75:712-719.
13. GSSI. Are you eating enough carbohydrate? Sport Science Exchange 2000;13(4)
14. Guezennec, C. Oxidation rates, complex carbohydrates and exercise. Sports Med 1995;19:365-372.

By DAREBEE Team
permalink: http://darebee.com/nutrition/training-on-empty.html
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Combat Strength Workout
Turn your body into a pillar of strength, capable of almost anything with the Combat Strength workout. As the name suggests the aim is to challenge major muscle groups building up the strength and speed you'd need in a hypothetical combat scenario where all you have is your body and the razor-sharp mind that guides it. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Triceps, deltoids, chest, upper back, obliques, calves, glutes, quads, lower back, core, abs, cardiovascular system, aerobic performance (VO2 Max). 

Make it better: Speed up everything raising the body's thermic response and getting to the aerobic part of the workout faster.  

Make it harder: Reduce rest time to just 90 seconds between sets challenging your recovery time. 

Body types this can work for: Like most of our workouts this is suitable for any body type. 

Perfect for: Daredevil types who want to challenge their body's ability to perform at high intensity under pressure. Plus anyone looking for ways to increase their strength output by loading their performance. 

permalink & PDF poster 
http://darebee.com/workouts/combat-strength-workout.html
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Be more than ready o.k. // WIN YOUR WAY OUT!! 5/2=7!(L.BEY!)
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Playground Workout
When you were a kid the playground was where you worked out your Spiderman and Tarzan fantasies. It was the place where your body encountered obstacles and met forces, like gravity. Being a kid is a state of mind. Rediscover the magic and get fitter in the process with the Playground workout. Commandeer the nearest one to you and get ready to feel the benefits of peeling back time. Just remember that this time round there are no excuses for not sharing your space. You really do know better.  

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Deltoids, trapezium muscle, biceps, upper back, triceps, quads, abs, lateral hip flexor, adductor, calves, abductor, cardiovascular system, aerobic performance (VO2 Max). 

Make it better: Hold each chin up at the apex point of the lift for a slow count of three before lowering your body back down.  

Make it harder: When you perform knee raises hold each to a slow count of five before you put your knees down again, forcing your abs to work extra hard in the exercise. 

Body types this can work for: This is an all body types kind of workout. Having said that Ectomorphs with their light frames have a bit of an advantage here.  

Perfect for: Sunny days when you want to get outside but do not want to run. Perfect for when you feel like being a kid again and taking over the playground. 

Permalink & High Resolution PDF download: 
http://darebee.com/workouts/playground-workout.html
#fitness   #darebee   #workout  
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Do it every day thats how i got my abs
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Introduction

Fitness enthusiast, dragon tamer, spoon and air bender. I aim to misbehave.

All of my workout posters and articles can be found at darebee.com, my project’s official website which I maintain and run. You can find all of my work - all of my workouts, fitness challenges, recipes, training programs and tips there. It’s a free, ad-free and product placement free health and fitness resource.

I also run and moderate the Fitness Community on Google+. A support group for anyone who wants to get fit, stay fit and enjoy the process. 

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  • DAREBEE
    2015 - present
    darebee.com
  • neilarey.com
    2015