Variety in workouts - Daily recommendations or fix programs?

[HenDre1991]

Hello,

my name is Henrik, 34 from Germany and I just discovered this homepage.

I am currently losing weight, lost 7 KGs/~15lb so far and looking for some variety in my workouts. I mainly focused on a more active lifestyle (bicycling, running, taking the stairs etc.) in combination with a moderate calory deficit. I am now looking for a new workout program, as my current "do Squats, Pushups and Crunches every 2 days" is burning me out a bit (as of: i don't wanna do this for a while and mix things up a bit). I am currently at 106 KG / ~233lb so long way 2 go. I don't have a gym membership and would like to keep it outdoors or home with body-weight exercises without weights etc. (I do have a pull-up bar tho).

In that search I found this page and I like the recommended daily exercises on page 1 (https://darebee.com/).
Can I just do the three daily recommendations every day or is that not enought, or too much, on a daily basis? Do they have variety in mind? Or should I stick to one of the programs here?

For example today's recommendations would be 30s of Split Jacks (Exercise of the day), https://darebee.com/workouts/live-long-workout.html (Live Long Daily Exercise) and the Octobre Punch-Up challenge.

Would that be a healthy mix or would it end up being monotone? Just for today, it seems like it's not really going for the whole body but I don't know hot it would be over ceveral days/ a week. Goal is dftly supporting my muscle while losing more weight and an overall fitness approach (not focussed on looks, more on health).

Thanks and Hello

 

[Fremen]

If you already have a good basic workout, adding the 3 exercises of the day is great and varied.

 

[HenDre1991]

I was looking more into a full change.

My usual workout time is about 6am after waking up, so I will do my daily mobility routine and then the Foundation Workout in the morning. In the evenings I will do the daily Recommendation.
I think the general fitness approach is good, and I would still consider myself a beginner in terms of BWE and with my overweight. I am also not used to workout every single day.

How do the Levels work? Should I try to reach highest level possible from day 1 or is it more like: Do the program on level I, then redo the whole program on Level II etc.?

 

[Fremen]

How do the Levels work? Should I try to reach highest level possible from day 1 or is it more like: Do the program on level I, then redo the whole program on Level II etc.?

There is no right way to do a program, there are those who have no problem redoing it and therefore start from lv 1 and then redo it up to lv 3 and those who instead choose a different program to avoid getting bored.
I have always chosen programs that I was able to do immediately at level 3 but others, depending on the training intensity or the time they have available, decide each day at what difficulty level to train.
The most important thing at the beginning is to get into the habit of training every day; it's the hardest thing and the one that pays off the most in the long run.
Experiment and see what works for you and what you enjoy doing.

 

[Laura Rainbow Dragon]

Welcome to the Hive, Henrik!

Can I just do the three daily recommendations every day?

You sure can! Completing the Exercise of the Day, Workout of the Day, and current Monthly Challenge will provide you with a well-rounded, full-body fitness program over time.

or is that not enough, or too much, on a daily basis?

This depends on you and where you're at in your fitness journey. The workouts themselves are scalable, with most having three levels. So you can do a workout at Level I if you want a lighter day or Level III if you want to push for greater endurance. You can also modify many individual exercises to make them easier or more challenging, to suit your current fitness level. See DAREBEE's Exercise Alternatives page for some ideas.

Do they have variety in mind?

Yes. See How We Plan the Workout of the Day for details.

How do the Levels work?

Levels within each workout are a matter of endurance. You will do more sets/reps and sometimes hold static holds for longer at higher levels. So working towards higher levels here is building stamina.

DAREBEE also has 5 different Difficulty Levels which apply to each Workout, Program, or Challenge, regardless of how many sets you do of a particular workout. See DAREBEE's Workout Manual for an explanation of the different Difficulty Levels as well as the different types of workouts.

The most important thing at the beginning is to get into the habit of training every day; it's the hardest thing and the one that pays off the most in the long run.
Experiment and see what works for you and what you enjoy doing.

I agree 100%!

 

[Brianlikestoworkout]

If you do the recommended work outs, you will get a good variety alround "program". If you like to add a few more excersizes like daily excersize and the challenge of the month, theres no harm in that. The only critism I would give is sometimes the level of the WOD may be a bit too low (for me at least). So looking for a designated program that fits your level and needs better can be a good thing too. If you like to focus more on strength look for more strength oriented programs, if you like to burn fat look for fatburning programs etc.