nates CU la oF aaa> Hero's Journey © darebee.com Day1 Press “START” to play Complete the total reps for each to begin your quest. Take as much time as you need. LEVEL I: 60 reps LEVEL Il: 100 reps LEVEL Ill: 200 reps Reps in total for each exercise. Complete all in one go or split into manageable sets, squats _CSXB HEX el I toe tap hops climbers> Hero's Journey © darebee.com 8, Day2 Stranger at the crossroads © LEVEL|: Ssets LEVELI: 7 sets LEVEL III: 10 sets REST up to 2 minutes Mind your own business. TaN GO high knees iq < Ra Ht be ! Ck AO raised arm circles 20 combo jab + jab + cross + squat> Hero’s Journey Day3 The Armory Pick a weapon(s) for your quest. Your choice will influence character development. Each item represents additional training and will represent it from here on. See charts for each item and training reference for each weapons’ practice day heavy sword pull-ups upper body strength bow and arrow running speed, agility and endurance ribbon Martial arts extra fighting practise D> © darebee.com hammer ff free weights upper body 7 strength lasso jump rope speed, agility and endurance magicring ,~& elbow planks O rock hard core You can proceed without an item but you will still have to try at least one on for the day. Body Armor wrist weights minimum 0.5 kg / 116 ankle weight minimum tk / 2 Ib> Hero's Journey © darebee.com Day4 Under the stars No time to rest for the wicked. You may not be totally wicked but even your stops have to train your body for the journey ahead. t\ WAVAI) 3 sets 1Orenseach upto 2 minutes rest between sets yl f= ed a eS =) bridges flutter kicks O wcopiy Uy” leg raises scissors sitting twists ber superman stretches 3 sets | 10 reps each 60 seconds rest between sets> Hero's Journey © darebee.com Day5 Journey Through The Woods The woods are thick and hard to get through. The path has to be created from scratch. ‘ The strength of your legs has to serve you well, here. =) LEVELI: Ssets LEVELII: 7sets LEVELIII: 10 sets REST up to 2 minutes 10 lunges 10 jumping lunges 20 knee strikes 20 side lunges You find a dragon egg. Keep the egg YES / NO? If you keep the egg, a baby dragon will hatch and become your side kick. Aside kicks fights with you, giving you an additional (optional) minute of recovery between each set.> Hero's Journey © darebee.com Day6 Blocked path (NNN) The road ahead is blocked. Your upper body strength will help you push through. LEVELI: Ssets LEVELI: 7 sets LEVELIII: 10 sets REST up to 2 minutes Ros to failure push-ups TO shouldertaps 20 punches En Weapons’ Practice [Z| |b | |? || sll 6|> Hero's Journey © darebee.com Day7 The Oracle Prove him wrong. No one can to tell you who you can or cannot be. AND WILLNEVERBE yer jonae AHERO. LEVEL Il: 7 sets LEVEL Ill: 10 sets up fo 2 minutes rest between sets 20 high knees 2 plank jump-ins 20 high knees 2 plank jump-ins 20 high knees 2 plank jump-ins 20 high knees 2 plank jump-ins ES 20 high knees \ 2 plank jump-ins CUSISS add 2 push-up ee after each high knees exercise> Hero's Journey © darebee.com Day8 A Night to Remember Your rest time is your charge-up time. Power up the core. . WAVE) Ssets i0repseach upto 2 minutes rest between sets crunch kicks leg raises raised leg circles ber superman stretches 3 sets | 10 reps each 60 seconds rest between sets> Hero’s Journey @ darebee.com Day9 Collapsing Bridge &8 The ground is falling under you. You need to be strong to survive. e LEVEL|: Ssets LEVELI: 7 sets LEVEL III: 10 sets REST up to 2 minutes 10 toe tap hops “S35 “i . AS 10 plank tea raises 10 climbers Co AG Cele |:y 1 CE aa ie ce> Hero's Journey © darebee.com Day 10 = Into the Storm HVA The elements are against you. Fight back. LEVEL|: Ssets LEVELI: 7 sets LEVELIII: 10 sets REST up to 2 minutes tofailure push-ups © 40 punches to failure wide grip push-ups En Weapons’ Practice [Z| |b | |? || sll 6|> Hero's Journey © darebee.com 2 Daytl Close Call &3 You have been badly wounded in the storm. How badly? t lamgonnadie It’s bad but not that bad ‘Tis but a scratch Ssets Tsets 10 sets 10 knee sitikes 10 high knees 10 high knees 10 step jacks 10 half jacks 10 jumping jacks 10 side leg raises 10 squats 10 jump squats 20 knee strikes 20 high knees 20 high knees 20 step jacks 20 half jacks 20 jumping jacks 20 side leg raises 20 squats 20 jump squats> Hero's Journey © darebee.com Day12 Refuge Someone found you unconscious and is tending to your wounds. Take if easy, you will need your strength soon enough. Hold each pose for 10 seconds or count to 10 and repeat the sequence again focusing on the other side. & pe g warrior | pose warrior Il pose JN ¥ Wn DAD SS downward dog pigeon pose lunge with twist bow pose child pose reclining hero> Hero's Journey © darebee.com Day13 New Bonds JV You wake up ina new place, No one has attacked you... yet. LEVEL|: Ssets LEVELI: 7 sets LEVELIII: 10 sets REST up to 2 minutes to failure push-uos 20 side chops 20 inn chos co En Weapons’ Practice [Z| |b | [Piso> Hero's Journey © darebee.com Day 14 _..and you are cornered You are surrounded by enemies. Defend yourself! LEVEL |: 30 combos LEVEL II: 50 combos LEVEL Ill: 100 combos reps for each combo, three combos (fights) in total | no rest between fights Your dragon is nowhere to be seen. backfist + knee strike + elbow strike> Hero's Journey © darebee.com Day 15 There'll be dragons 3 Enemy dragons attack. Fight for the innocent, protect the weak! fo \. ye — e | Sr Icharge=1set | upto 2 minutes rest between charges ty Ke ® wees 10 jumping jacks 10 jump squats § ® ESS S g& 10 failure push-ups 20 side chops —20 infinity chops #hearmeroar E ROAR! the moment you complete \ ) your last set. Record and post it online> Hero's Journey © darebee.com Day16 The sun goes down Earn your rest by preparing for the new day. WGN) Bsets 12repseach up to 2 minutes rest between sets wf “iG nlf” elie & hundreds air bike crunches flutter kicks Eo = ae ee bt ur DY leg raises SCISSOIS sitting twists ber superman stretches 3 sets | 10 reps each 60 seconds rest between sets> Hero's Journey © darebee.com Day 17 Double Trouble Trouble never comes in single doses. alia Dig deep to survive. LEVEL|: Ssets LEVELI: 7 sets LEVELII: 10 sets REST up to 2 minutes to failure push-ups 20 punches to failure push-ups 20 punches En Weapons’ Practice [Z| |b | |? || sll 6|> Hero's Journey ® darebee.com Day18 The Chase &¢ They are getting away! catch one 5 sets catch two 7 sets h — catch ‘em all 10 sets up to 2 minutes rest between sets 20 high knees G climbers 20 high knees G climbers 20 high knees 6 climbers 20 high knees 6 climbers 20 high knees G climbers EUS acd a push-up aa after each high knees exeroise> Hero's Journey © darebee.com Day19 Ambush The enemy has surprised you ne —. Do not get taken without a fight. fe LEVEL: Ssets LEVELII: 7sets LEVELIII: 10 sets REST up to 2 minutes UAVS TES 1000 Punches Inflict some serious damage before you are captured> Hero's Journey © darebee.com Day 20 Escape WVHA Set yourself free. Your hands are tied behind your back. OSeIS 20repseach 60 seconds rest between sets Calf raises back stretches split lunges be side leg raises LEVEL |: 200 reps LEVEL Il: 300 reps LEVEL Ill: 400 reps reps throughout the day HUTS Perform side leg raises with hands (tied) behind your back> Hero's Journey © darebee.com Day 21 The Return JV) Your quest continues and so does your training, LEVEL|: Ssets LEVELII: 7 sets LEVELIII: 10 sets REST up to 2 minutes to failure push-ups AQ armraises 40 raised armcitcles En Weapons’ Practice [Z| |b | [Piso> Hero's Journey © darebee.com Day 22 Allies Prove yourself worthy of the allegiance of others. 44 LEVELI: Ssets LEVELII: 7 sets LEVEL III: 10 sets REST up to 2 minutes 10 planklegraises 10 plankarmraises 10 body saw UAVS TES 2000 Punches Let's see what you are made off.> Hero's Journey © darebee.com Day 23 TheChase Catch the spy before he gets away. Go as fast as possible. Go for 60 seconds flat out. got away 3 sets got away but was wounded 4 sets caught 6 sets up to 2 minutes rest betwen sets oe CUSUSI@ hit a total of $0 high knees in 60 seconds O> Hero's Journey © darebee.com Day 24 Core Power Increase your chances of survival by strengthening your core. J) )\, Make the arrows bounce off our abs. WNT) 8sets i4repseach up to 2 minutes rest between sets sit-up punches sitting punches sitting twists ber superman stretches 3 sets | 10 reps each 60 seconds rest between sets> Hero's Journey © darebee.com Day 25 Down to business LUMI Weapons need strength. Wield yours more powerfully. LEVEL|: Ssets LEVELI: 7 sets LEVELIII: 10 sets REST up to 2 minutes Pr FR to failure push-ups 20 shoulder taps 4) Weapons’ Practice 7 ®> Hero's Journey © darebee.com Day 26 Warrior Spirit > True warriors never give up. Endure. KL. LEVELI: 3sets LEVELII: 4sets LEVELIII: Ssets REST up to 2 minutes 5 burpees ten second rest 5 burpees ten second rest 10 burpees ten second rest 5 burpees fen second rest 5 burpees Tip: count to 10 for the ten second rest> Hero’s Journey © darebee.com Day 27 Seven Assassins Defeat all seven. 60 seconds rest between each fight. Ke RAKLERK 20 knee sirikes 20 elbow strikes> Hero's Journey © darebee.com Day 28 Under the stars No time to rest for the wicked. You may not be totally wicked but even your stops have to train your body for the journey ahead. WAVAN) SSets 1repseach up to 2 minutes rest between sets yl f= ed a eS =) bridges flutter kicks . Sa? ee FN are leg raises scissors side knifejacks ber superman stretches 3 sets | 10 reps each 60 seconds rest between sets> Hero's Journey © darebee.com Day 29 Power Within VA Look inside yourself for the strength to go on. LEVELI: Ssets LEVELI: 7 sets LEVELIII: 10 sets REST up to 2 minutes to failure push-ups © 40 punches to failure close grip push-ups 4) Weapons’ Practice [Z| |b | |? || sll 6|> Hero's Journey © darebee.com Day30 One moment more Heroism is endurance for one moment more plank repeat 3 times during the day LEVEL|: 30 seconds LEVEL Il: 2 minutes LEVEL Ill: 3 minutes wall-sit repeat 3 times during the day LEVEL |: 30 seconds LEVEL II: 2 minutes LEVEL Ill: 3 minutes> Hero’s Journey © darebee.com Day 31 The Town Burns <8 ‘7 How many people can you save? 60% loses 40% loses Bsels T sets 20 high knees AQ high knees 20 squats 20 squats 10 shoulder taps 10 push-ups 20% loses 10 sets 40 high knees 20 jump squats 10 push-ups> Hero's Journey © darebee.com Day 32 Aftermath UNWIN Recover from the disaster. Find the strength to go on. 3 sets | 60 seconds rest between sets 20 sidelegraises lOside-to-sidelunges 20 deadlifts 3 minutes raised arm hold Stand up and raise your arms in front of you shoulder length height and hold them there for 3 minutes> Hero's Journey © darebee.com Day 33 Journey to the Mountain A higher destiny awaits you but first, you must get there. 10,000 at LEVEL|: 80 push-ups steps walk LEVELII: 100 push-ups 8kmor5 miles LEVEL III: 150 push-ups throughout the day 100 half jacks 5 push-ups ee a LEVEL Ill 10 sets pita REST up to 2 minutes half jacks 5 push-ups En Weapons’ Practice [Z| |b | |? || sll 6|> Hero's Journey © darebee.com Day 34 The Climb Giving up is not an option. LEVEL: 400 slow climbers LEVEL II: 600 slow climbers LEVEL III: 800 slow climbers 46 split the total reps into manageable sets SX Zé EN It is not the mountain we conquer but ourselves.> Hero’s Journey Day 35 The Trials The guru at the top of the mountain gives you three trials: First Trial 3 S@TS to failure push-ups 30 seconds Test belween sets ber 3 Set to failure wall-sit 30 seconds Test between sets & Second Trial 3 Sets to failure squats 30 seconds Test between sets —— © darebee.com Third Trial 3 Sets to failure sit-ups 30 seconds Test between sets> Hero's Journey © darebee.com Day 36 Peace on top of the mountain 00 Early morning, pre-breakfast routine 21 reps each table stretch upward dog stretch 10 Minute Meditation Sit down, close your eyes, relax.> Hero's Journey © darebee.com Day 37 Lesson #1 Strength True strength comes from muscle control. LEVELI: Ssets LEVEL II: 7 sets LEVEL III: 10 sets LEVELI: 4reps LEVEL Il: 6 reps LEVEL Ill: 8 reps up to 60 seconds rest between sets Perform each exercise as slowly as possible. Example: count to 10 as you lower yourself to the floor and count to 10 as you come up - that’s one rep. squat push-up leg raises En Weapons’ Practice [Z| |b | [Piso> Hero's Journey © darebee.com Day 38 lLesson#2 Speed Speed makes you harder to fight, difficult to beat. LEVELI: Ssets LEVELII: 7 sets LEVEL III: 10 sets up to 60 seconds rest between sets Perform each exercise as fast as you can. 30 seconds = 60 punches in total 30 seconds = 90 high knees in total> Hero’s Journey © darebee.com Day 39 lLesson#3 Control Vly Control makes you more precise. LEVELI: Ssets LEVELII: 7sets LEVEL III: 10 sets REST up to 60 seconds don’t lower your arms between exercises #2 and #3 60 arm raises 60 arm rotations 20sec arm hold Tjea) 30 minutes non-stop movement e.g., punches, kicks, half jacks, hop on the spot, push-ups, high knees, crunches, arm raises no breaks ww FET Pate> Hero's Journey © darebee.com Day 40 Time to move on You've learned all there is here. Time to move on. WANE) SSets 18repseach upto 2 minutes rest between sets 2) eo a CT ; fr? coo LG Roy hundreds air bike crunches uF? RL op a 2 Al ; Ru Re leg raises Scissors PART 2 blindfold Stand on one leg, arms out to sides - then close your eyes (oF use blindfold) 60 seconds> Hero's Journey © darebee.com Day 41 The Return. Take Two. V0 And you are back again. Your quest continues and so does your training. LEVELI: Ssets LEVELII: 7 sets LEVEL III: 10 sets REST up to 2 minutes armraises 60 raised arm circles ao to failure push-ups 5 En Weapons’ Practice [7 || | Ei> Hero's Journey © darebee.com Day 42 Battle Plans <3 Be clever or be strong. Fight, either way. LEVEL|: Ssets LEVELI: 7 sets LEVELIII: 10 sets REST up to 2 minutes Attack Head On BTM et — | AO climbers 20 climber tans> Hero's Journey © darebee.com Day 43 The Betrayal Nothing ever goes according to plan Step 1) Go through the sequence as fast as you can. Step 2) Pass oul. v4) HA AR 100 high knees 90 jumping jacks 80 straigh leg bounds 70 side-to-side hops GO side leg raises AQ toe tap hons 30 squats 20 jump squats> Hero’s Journey © darebee.com Day 44 Bed Rest & Recovery 3 sets | 20repseach | 60 seconds rest between sets flutter kicks knee rolls one legged bridges os Scissors <) —> Hero's Journey © darebee.com Day 45 — Getting Stronger HV Level up and face your enemies LEVEL: Ssets LEVELII: 7sets LEVELIII: 10 sets REST up to 2 minutes to failure push-ups © GO punches to failure close arin push-ups En Weapons’ Practice [Z| |b | |? || sll 6|> Hero's Journey © darebee.com Day 46 Getting Faster Build your speed and become formidable LEVELI: 3 sets LEVEL II: 4 sets LEVEL Ill: 5 sets up to 2 minutes rest betwen sets PUSS hit a total of 120 high knees in 60 seconds O> Hero's Journey © darebee.com Day 47 Ultimate Control Achieve control over who you are. fy LEVELI: 5sets LEVELI: 7 sets LEVEL III 10 sets REST up to 2 minutes @ Keep your arms up at all times 10 sumo squats 10 side lunges 10 balance stretch Wraisedarmeircles — 10-Count arm hold> Hero's Journey © darebee.com Day 48 Under the stars The final batle approaches. Every day counts now. Nil) 3SetS 20repseach upto 2 minutes rest between sets Rad crunch kicks leg raises Scissors ber superman stretches 3 sets | 10 reps each 60 seconds rest between sets> Hero's Journey © darebee.com Day49 Power Up HV Go past every limit. Know no boundary, LEVEL|: Ssets LEVELI: 7 sets LEVELIII: 10 sets REST up to 2 minutes 4) Weapons’ Practice 4 7 a zB> Hero's Journey © darebee.com Day 50 Coordination & Conditioning Pull everything you know together. LEVEL: Ssets LEVELII: 7 sets LEVEL III: 10 sets REST up to 2 minutes UAVS TES 2,000 Punches Inflict some serious damage> Hero’s Journey © darebee.com Day 51 Final Transformation h S ig Let the true hero be born inside yourself. LEVELI: Ssets LEVELII: 4 sets LEVEL III: 5 sets rest an Ge 400 backtists 40 hae ames 40 elbow strikes je) 30 minutes non-stop movement e.g., punches, kicks, half jacks, hop on the spot, push-ups, high knees, crunches, arm raises no breaks Ke 4 Kove oor we FETT A> Hero's Journey © darebee.com Day52 Balance WAWAN) Find your inner balance. blindfold stand on one leg, arms out to sides - then close your eyes (or use blindfold) 60 seconds bridges superman stretches reverse flutter kicks AT VSO 10 Minute Meditation Sit down, close your eyes, relax.> Hero's Journey © darebee.com Day 53 The Final Test ViVi Your upper body strength will help you push through. LEVELI: Ssets LEVELII: 7 sets LEVEL III: 10 sets REST up to 2 minutes e Hands never off the floor ‘ Kos 2 Pk SR 4 PS Tae AS mas fe aes WO plank tegraises 10-failure push-ups 10 climbers 10 plank jacks 4) Weapons’ Practice [Z| |b | |? || sll 6|> Hero's Journey © darebee.com Day 54 = The Final Skill “Stealth” Be silent. Be deadly, LEVELI: Ssets LEVELII: 7sets LEVELIII: 10 sets REST up to 2 minutes 6 Don't make a sound 20 minutes of Pure Stealth Stay still for 20 minutes.> Hero’s Journey © darebee.com Day55 The Final Challenge “100” A true hero never gives up. 100 reps in total each exercise | split into manageable sets 4s Level | throughout the day Level ll repeat once Level Ill twice in one day FAS ae push-ups shoulder taps climbers f @ @ ne sit-ups squats lunges> Hero's Journey © darebee.com Day 864; The Awakening bow pose child pose reclining hero Hold each pose for 20 seconds (count to 20 ) and repeat the routine again focusing on the other side. UAVS TES 10 Minute Meditation Sit down, close your eyes, relax> Hero's Journey © darebee.com Day 57 — Fight the Army Nye Hand-to-Hand Combat LEVELI: 5 sets LEVEL II: 7 sets LEVEL III: 10 sets whole combo =1 set LEVEL |: 60 reps LEVEL I; 80 reps LEVEL Ill: 100 reps up to 2 minutes rest between each combo jab + jab + cross En Weapons’ Practice [Z| |b | |? || sll 6|> Hero’s Journey © darebee.com Day58 Supercharged! You are unstoppable! fe LEVELI: Ssets LEVELII: 7 sets LEVEL III: 10 sets REST up to 2 minutes 20 slow climbers 20 alt plank arm / leg raises, UAVS TES 2000 Punches Inflict some serious damage> Hero's Journey © darebee.com Day59 Bodyguard Fight A. 45> Strip hte Boss of his protection. fe KL LEVELI: Ssets LEVELII: 7 sets LEVEL III: 10 sets REST up to 2 minutes Ky Uh Ce aL xis cow 4 os to failure push-ups 20 shoulder taps 20 thigh taps UAVS TES 400 Side Kicks Inflict extra damage> Hero's Journey © darebee.com Day60 Boss Fight $3 Polish your armor and braid your hair. You are ready. , You have been training for this moment. os Charge ahead and give it your all! 1 ae @ Wea eee , fs Gs nA Bl Ke Pk BA SE 20 jump squats 20 jumping lunges AH Boh i vi LY i ff Lg AO punches AO jumping jacks IF 20 infinity chops AO side chops> Hero's Journey © darebee.com Weapon Practice: Heavy Sword Take as much time to recover between sets as you need, Alternatively to pull-ups: you can do negative pull-ups or chin-ups. Chin-ups will focus more on your biceps rather than back. ay 3 3 sets pull-ups to failure Day6 10 pull-ups in total for the day ay 10 3 sets pull-ups to failure ay 13 3 sets pull-ups to failure chin-ups Day17 15 pull-ups in total for the day ay 21 Asets pull-ups t0 failure ‘ay25 sets pull-ups to failure Day 29 20 pull-ups in total for the day jay 33 sets pull-ups to failure ‘ay 37 4 sets pull-ups to failure ‘ay 4i 25 pull-ups in total for the day Day45 Sets pull-ups to failure pull-ups ‘ay 49 S sets pull-ups to failure ay53 80 pull-ups in total for the day Day 57 sets pull-ups to failureHero’s Journey © darebee.com Zo Weapon Practice: Hammer Perform each exercise slowly minding your form, keep your core tight. Take 2 full minutes rest after each exercise and each set. Allreps are given in total e.g., 10 biceps curls = 6 each arm. 8 ey ~ DAYS DAYE * «DAVID DAY 13 DAY 17 * 8 bicep curls 40 bicep curls bicep curls 8 bicep curls 50 bicep curls Sbentoverrows 20 bentoverrows Ghent over rows 5 bent over rows 80 bent over rows Sshoulderpress © 20 shoulder press S shoulder press 5 shoulder press 30 shoulder press 3 sels of each intotal fortheday 3 sets of eack 3 sets of eal in total for the day DAY 21 DAY 25 % DAY29 DAY 33 DAY 37 * 10 bicep curls 60 bicep curls 10 bicep curls 10 bicep curls 60 bicep curls Sbentoverrows 40 bentoverrows 6 bent over rows 6 bent over rows 40 bent over rows. Sshoulderpress 40 shoulderpress 6 shoulder press 6 shoulder press 40 shoulder press A sels of eac in total for the day sels of each 3 sets of each in total for the day DAY 41 DAY 45 * pAvaS DAY 53 DS? #¥ 12 bicep curls 70 bicep curls 12 bicep curls 2 bicep curls 80 bicep curls Bbentoverrows SO bent overrows 8 bent over rows 8 bent over rows 60 bent over rows: B8shoulderpress 60 shoulderpress —_8 shoulder press 8 shoulder press 60 shoulder press sels of each intotalfortheday 3 sels of each 3 sels of each in total for the day Pick the kind of free weights you can do 8 reps with a Continue fo increase ihe weight as it gets easier. ee a eT ee> Hero's Journey © darebee.com Weapon Practice: Bow And Arrow Train yourself to successfully scout the territory. You will need speed as well as endurance. me L DAYS DAY DAY 10 DAY 13 DAY 17 Mapoftheland 1 minute walk Endurance T minute run 20 minutes . 30 second sprint ; I minute rest walk, jog or run 30 minutes 1 minute walk 60 minutes Geete in total in total 30 second sprint in total Weecondantine Tun, jog, walk I minute walk tun, Jog, walk cycle or row minute sprint cycle or row 5 sprints in total 5 sets in total ‘throughout 2 minute rest the day between sprints DAY 21 DAY 25 DAY 29 DAY 33 DAY 37 Endurance i From Ato B & back 20 minutes Zninrane® 50 meters * touchdown 60 minutes walk, jog or run 60 minutes 5 sprints non-stop ii , i up 102 minutes rest in tora 20secondwalk 19 second sprints ne 10 sprints non-stop vole or raw 20 second run 5 sprints in total cyele or row upto 2minutesrest throughout «20 Second sprint > minute rest throughout Ssprintsnon-stop =the day 5 setsin total between sprints the day DAY 41 DAY 45 DAY 49 DAY 53 DAY 57 Scout the Territory Endurance i . ma From A to B & back 30 cM 60 ms i . ia in total in tota ; eee aaa tun, og, walk ee eecand walk run, jog, walk WOsecond sprints. yp jo 2 minutes rest oyele or row 20 second run cycle or row Sprints intotal 10 sprints non-stop 20 second sprint throughout 2 minute rest up 102 minutes rest 5 sets in total the day Oetween sprints sprints non-stop> Hero’s Journey Weapon Practice: DAYS 5 minutes jump rope any rest time FINISH 10 lasso twists 3sets in total 2min rest DAY 21 10 minutes jump rope in total throughout the day DAY 41 10 minutes jump rope any rest time FINISH 25 lasso twists sets in total 2min rest Lasso Training for speed and agility. Free-style: You can vary styles or stick to one. DAY 60 skips 30 second rest 60 skips 30 second rest 60 skips 2 min rest 5 sets in total DAY 25 60 skips 30 second rest 60 skips 30 second rest 60 skips 2 min rest 5 sets in total DAY 45 30 skips 30 second rest 60 skips ‘30 second rest 120 skips 2min rest 5 sets in total DAY 10 10 minutes Jump rope in total ‘throughout the day DAY 29 5 minutes jump rope any rest time FINISH 1S lasso twists 3 sets in total 2minrest DAY 49 Imin skips {min rest 5 sets in total FINISH 30 lasso twists 3 sets in total 2minrest © darebee.com DAY 13 30 skips 30 second rest 60 skips 30 second rest 120 skips 2 min rest 5 sels in total DAY 33 30 skips 30 second rest 60 skips 30 second rest 120 skips 2minrest 5 sels in total DAY 53 10 minutes jump rope intotal throughout the day DAY 17 I min skips I min test 5 sets in total FINISH 10 lasso twists 3setsin total 2min rest DAY 37 Amin skips Imin rest 5 sets in total FINISH 20 lasso twists 3 sets in total 2minrest DAY 57 60 skips 80 second rest 60 skips 30 second rest 60 skips 2 min rest 5 sets in totalHero’s Journey DAY 3 100 turning kicks 100 side kicks 100 front snap kicks in total for the day DAY 21 100 double side kicks low / mid in toral for the day DAY 41 20 turning kicks 20 side kicks 20 front snap kicks 2 minute rest 10 sets in total © darebee.com Weapon Practice: Red Ribbon Be more than “Enoush’”. Turn your own body into a weapon. DAYS 40 slow side kicks 60 sac rest (optic 40 fast side kicks 2minutes rest 5 sets in total DAY 25 20 turning kicks 20 side kicks 20 front snap kicks 2 minute rest 10 sets in total DAY 45 80 slow side kicks 80 sec rest ni 80 fast side kicks 2 minutes rest 5 sets in total DAY 10 100 double turning kicks low / mid in total for the day DAY 29 100 turning kicks 100 side kicks 100 front snap kicks in total for the day DAY 49 100 double turning kicks low / mid in total for the day DAY 13 40 front snap kicks switch leg 40 front snap kicks 2 minutes rest 5 sets in total DAY 33 60 slow side kicks 60 sec rest (on! 60 fast side kicks 2minutes rest 5 sets in total OAY 53 40 front snap kicks switch side 40 front snap kicks 2 minutes rest ‘5 sets in total DAY 17 20 turning kicks 20 side kicks 20 front snap kicks 2 minute rest 10 sets in total DAY 37 100 double turning kicks low / mid In toral for the day DAY 57 100 turning kicks 100 side kicks 100 front snap kicks Intotal for the day high — mid height —= low —_> Hero’s Journey Weapon Practice: Magic Ring Turn yourself invisible by blending with the environment. Sometimes it’s stealth that can save your life. O © darebee.com DAYS 20 sec plank 20 sec elbow plank 20 sec side plank 1 sets in total DAY 21 5 minutes plank or elbow plank in total throughout the day DAY 41 80 sec plank 30 sec elbow plank 80 sec side plank 2 minute rest sets in total DAY o minutes blank or elbow plank intotal throughout the day DAY 25 60 sec elbow plank 2min side plank 2 minute res 3 sets in total DAY 45 60 sec elbow plank 2 min side plank rest sets in total DAY 10 60 sec plank 2 minute rest 60 sec elbow plank 2minute rest 60 sec plank done DAY 29 2 minutes plank or elbow plank ‘3 times in total during the day DAY 49 3 minutes plank or elbow plank 2 times in total during the day DAY 13 2 minutes nk al or elbow plank ‘3 times in total during the day DAY 33 60 sec plank 2 minute rest 60 sec elbow plank 2 minute rest 60 sec plank done DAY 53 5 minutes plank or elbow plank intotal ‘throughout the day DAY 17 30 sec plank 30 sec elbow plank 60 sec side plank 2 minute re 3 sets in total DAY 37 3 minutes plank or elbow plank 2 times in total during the day DAY 57 60 sec plank 2 minute rest 60 sec elbow plank 2 minute rest 60 sec plank done> Hero’s Journey $8 Karma © darebee.com There is no choice without consequence. No action without a karmic effect. You made yours on this journey. Every hero has to live by the effect of the choices made. Day 2 You chose to get involved. The siranger you helped helps you back on Day 7 when you mee! The Oracle Oo one fewer sets that day (ie. Level |=4 sets, Level l= 6 sets, Level Ill= 9 sets) As an added bonus - the stranger punches the oracle in the face on your behalf. You chose to mind your own business. You are alone. Add one set to each level on Day 7 Day 9 You cleared the bridge with a single jump. You can bask in your awesomeness You scrambled and scrambled as it collapsed. You ve lost your backpack and with it- your dinner. Day 1! lamgonnadie... but did you die? Celebrate life by doing 200 skips by the end of the day. Skip away, grasshopper. Itwas bad, but not that bad. What's that? You are feeling dizzy? Everything is going black. you lost your sight. It will return in 30 minutes. Close your eyes or use a blindfold for 30 minutes. Itwas but a scratch. Your wound still bleeds so you remember you great grandma gave you an old remedy you before you started your quest. You look through your bag and you find it - is @ slice of pie. Life's good. Enjoy’ Day 15 You could only muster five charges. Take a moment of silence for those who have perished this day, Talk to no one for 2 hours, Your seven charges helped protect the weak ul your bravery came at a price ~ your dragon was badly wounded. It will return to your side only on day 17 Ten charges make you the people's champion! Jn day 17, when Double trouble strikes, feduce each level by | set. All hail the Mighty Hero!> Hero’s Journey $8 Karma © darebee.com Day 18 You caught one, And the bastard bit you! It looks infected, better take care of it asap. To avoid infection, don't use that arm (pick one) for the next 2 hours. Ch yeah and also... See consequences of “Caught wa” You caught two. Good catch. The one that got away, though, pocketed your bread. Oh well, no bread today, You caught them all. Congratulations! After a thorough body search you discover that last one has a chocolate bar on his person. Confiscate it for your own consumption. Day 23 The spy got away. Are you serious? Who lets a spy get away? He'll, lke, tell stuff to EVERYONE. And he sure does. Your location has been revealed and now everyone has a description of you and knows your location. You have go into hiding, No phone, no internet, no TV for 2 hours. The spy got away... but he was wounded. Well, af least you got him good. His injuries (an arrow to the knee) Drevent him from talking (mostly because he can’t shut up about the arrow) so your enemies have a somewhat unclear description of you. I's still good to be careful-no internet for an hour, just t0 be safe. You caught the sneaky bastard. On his person you found enemy plans and whatnot, You can now cancel one of the unwanted consequences down the line or drop one of the sets without any consequences or drop one weapons’ practice session. Day 31 At 60% the town suffered heavy losses. Most of the food supply was burnt. You will have to ration your food. No dinner today. Or tomorrow, With 40% of the town lost, some of the food was destroyed. You sadly lose your dinner but overall i's not too bad. | mean, it could have been worse Most of the town survived because of you. Congratulations! The grateful townsfolk name the day after you and call it holiday. Take the day off your chores and celebrate with a nice meal> Hero’s Journey $8 Karma © darebee.com Day 33 The journey to the mountaintop was long and hard. If you chose the 10,000 steps, your shoes just couldn’ take the pace. They gave out before you. Spend thirty minutes with your feet up and gel someone lo massage them for you Ifyou chose the sets, while you were busy with them, some dastardly person stole your shoes. Go barefoot for sixty minutes. Day 42 You used your brain, not brawn. Splitting the forces allows you to preserve your numbers and gain ground. You have also captured a high ranking officer who has, after some persuasive talking 10, revealed a secret weakness of those close to the final boss, their circle of trust has been broken, On Day 59, against the Bodyguard you can now reduce each level by one set. Brute force choice. Not everything can be resolved with overwhelming force. You may have won but you suffered heavy losses that have weakened you. You now need to fight harder to win, On Day 89 acd an extra 400 punches at the end of the level. Day 60 The Boss fight is your toughest challenge yel, but you have been preparing for this, Ifyou just did five sets or less you just weren't quite ready enough. You need fo start from the beginning and make better choices the second time round, Ifyou did between six and eight sets, is adraw. Ii has been a real struggle gelling here, but you can lake i Don’t give up now. Pick yourself up and fight another day. You have another chance to settle the score. Nine or ten sets and you have defeated the final BOSS. VICTORY! A legend is born.visual workouts and fitness programs at DAREBEE | darebee.com This project is supported exclusively via donations and every dollar makes a difference. Whatever you feel comfortable giving it will be greatly appreciated and it will make a difference in this project's future. donate $1 and help to keep this project up PayPal