[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-347696-105":59,"doc-detail-347696-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","workout-cards-volume-1-absolution","Workout Cards - Volume 1 - Absolution","","HIIT workout card set organized by difficulty levels, featuring short timed drills (typically 15–30 seconds) for legs, core, and upper body, with clearly stated set and rest targets. Sections include abs-focused rounds, balance/coordination sequences, stretching guidance, and multiple themed circuits with named workout variations. Each routine specifies repetitions, exercise combinations, and how to progress across levels, enabling quick interval training planning and consistent 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are difficulty levels and rest time defined in Volume 1 workouts?","Question",{"text":112,"@type":113},"Each workout lists level-based set counts (e.g., LEVELI/LEVELII/LEVELIII) and a rest period, typically “REST upto 2minutes” or similar wording between sets or drills.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What types of exercises are included in the Absolution section?",{"text":117,"@type":113},"Absolution combines timed lower-body moves (e.g., jumping lunges, reverse lunges, high knees) with core and upper-body work such as push-ups, planks, and burpee variations.",{"name":119,"@type":110,"acceptedAnswer":120},"How are balance and coordination routines structured?",{"text":121,"@type":113},"Balance/coordination sections specify repeated drills with no rest in between or a defined repetition count, plus static and dynamic balance moves like balance hold, side leg raises, and planks with rotations.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},347696,1790258693,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":14,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":139,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145},1374402968488,"https://ap-avatar.wpscdn.com/davatar_29158cc5080c5b710cf443261637dec0","Cdarebee.com  \n# Volume1\n\n# ABSOLUTION\n\nDAREBEE HIIT WORKOUT C darebee.com  \nLEVELI 3sets LEVELII 5 sets LEVELⅢ 7 sets REST upto 2minutes  \n15sec jumping lunges  \n15sec reverse lunges  \n30sec high knees  \n15sec push-ups  \n15sec punches 30sec push-up+punches  \n15sec plank walk-outs 15sec plank hold 30sec basic burpee w/jump  \nDAREBEE WORKDUT Cdarebee.com  \nLEVELI 3sets LEVELII 4sets LEVELⅢ 5 sets REST up to 2 minutes  \n20 sitting twists  \n20 flutter kicks  \n20 sit-ups  \n20-count raised leg hold 20-count plank 20-count raised leg plank  \nabs unlocked  \nDAREBEE WORKOUT C darebee.com  \nLEVELI 3sets LEVELII 5 sets LEVELⅢ 7 sets REST upto 2 minutes  \n20 hundreds  \n20 air bike crunches  \n20 high crunches  \n10 pulse-ups  \n10 infinity circles  \n10 reverse crunches  \n10 body saw  \n10 side plank rotations  \n10 side bridges  \nDAREBEE WORKOUT G darebee.com  \nLEVEL₁3sets LEVELII 5 sets LEVELⅢ 7sets REST up to 2minutes  \n20 high knees  \n20 jumping lunges  \n20 calf raises  \n20-count calf raise hold  \n20combos knee strike+elbow strike  \n10 knee-10-elbowcrunches  \n10 get-ups  \n10one legged bridges  \n# ACRHBAT\n\nDAREBEE WORKOUT G darebee.com  \nLEVELI 3sets LEVELII 5 sets LEVELⅢ 7sets REST upto 2minutes  \n20 jumping Ts  \n10 half squat Ts  \n20-count balance hold  \n20 side leg raises  \n10 balance side lunges  \n20 balance kick back  \n10 planks with rotations  \n10 alt arm/leg raises  \n10 climbers  \nDAREBEE HIIT WORKOUT C darebee.com  \nLEVELI 3sets LEVELⅡ 5 sets LEVELⅢ 7sets REST up to 2minutes  \n15sec squat hops  \n15sec bounce+squat  \n15sec high knees  \n15sec shoulder taps  \n15sec punches  \n15sec high knees  \n15sec climbers  \n15sec sprinter lunges  \n15sec high knees  \n# ACTION\n\nDAREBEE WORKOUT  \nCdarebee.com  \nLEVELI 3sets  \nLEVELII 5sets  \nHERO  \nLEVELIII 7sets  \nRESTup to 2minutes  \n10 plan leg raises  \n10-count plank  \n10 jump squats  \n40 punches  \n10-count plank  \n10 push-ups  \n10plank rotations  \n10 jump squats  \n10-count plank  \nADREKALIKE  \nRUSH  \nDAREBEE HIIT WORKOUT  \nCdarebee.com  \nLevell 3sets Levelll 5sets LevelⅢI 7sets  \nupto2minutes rest between sets  \n15se jumping jacks  \n15sec push-ups 15sec basic burpees  \n15sec jumping jacks  \n15sec punches  \n15sec basic burpees  \n15sec push-ups  \n15sec jumping jacks  \n15sec basic burpees  \nmiabehave  \nDAREBEE WORKOUT C darebee.com  \nDAREBEE WORKOUT G darebee.com  \nrepeat each drill 5 times in total with no breaks in between  \nLEVELI 3sets LEVELII 4sets LEVELⅢ 5 sets REST upto 2minutes  \n60 seconds rest between drills  \n5push-ups  \n20punches  \n5wide grip push-ups  \n②  \n8  \n③  \n②  \n20punches  \n5close grip push-ups  \n20punches  \n# AIRBORNE\n\nDAREBEE WORKDUT Gdarebee.com  \nDAREBEE WORKOUT G darebee.com  \nLEVELI 3sets LEVELII 5 sets LEVELⅢ 7 sets REST upto 2minutes  \nLEVELI 3sets LEVELII 5 sets LEVELⅢ 7sets REST up to 2minutes  \n20 nhigh knees  \n20 turning kicks  \n20 punches  \n20 high knees  \n10 bu kicks  \n10 jumping lunges  \n20 front kicks  \n20combo squat +hop heel click  \n10 half jacks  \n10 jump squats  \n10 sit-up punches  \n10 crunch kicks  \n10 half wipers  \nALTAIR  \nDAREBEE WORKOUT G darebee.com  \nLEVELI 3sets LEVELII 5 sets LEVELⅢ 7 sets REST upto 2minutes  \n20 arm raises  \nto failure pullups  \n20plank arm raises  \n20 side plank rofations  \n30sec elbow plank  \n20kneetoelbowcrunches  \n10windshield wipers  \nDAREBEE WORKOUTC darebee.com  \nLEVELI 3 sets LEVELII 5 sets LEVELⅢ7 sets RESTup to 2 minutes  \n10 jump squats  \n10 jumping lunges  \n10 hop heel clicks  \n2close grip push-ups  \n10 push-ups  \n20 punches  \n20sec elbow plank  \n20sec raised leg plank  \n10 jumping jacks  \n10 squats  \n5 jump squats  \n10-count raised leg hold  \n10 plank rofations  \n10 push-ups  \n10 raised arm rotations  \n10 crunches  \n10 sitting twists  \nANCHOR'D  \nACTIVE STRETCHING C darebee.com  \n60 seconds each -30 seconds each leg3sets |upto 2minutes rest between setsraisedkneeholdarm gripoverheadbentstretcharm lockholdholdbalancebent overdeep lungeholdhold(toes up)  \n# BALANCECOORDINATION\n\nDAREBEE WDRKOUT G darebee.comrepeat 5 times in ","cbCaipfpwEn4p99F","https://ap.wps.com/l/cbCaipfpwEn4p99F","pdf",29982993,125,"English","# Volume1\n## ABSOLUTION\n## ACRHBAT\n## ACTION\n## AIRBORNE\n## ACRHBAT\n## ACTION\n## AIRBORNE\n## BALANCECOORDINATION\n## BANSHEE","[{\"question\":\"How are difficulty levels and rest time defined in Volume 1 workouts?\",\"answer\":\"Each workout lists level-based set counts (e.g., LEVELI/LEVELII/LEVELIII) and a rest period, typically “REST upto 2minutes” or similar wording between sets or drills.\"},{\"question\":\"What types of exercises are included in the Absolution section?\",\"answer\":\"Absolution combines timed lower-body moves (e.g., jumping lunges, reverse lunges, high knees) with core and upper-body work such as push-ups, planks, and burpee variations.\"},{\"question\":\"How are balance and coordination routines structured?\",\"answer\":\"Balance/coordination sections specify repeated drills with no rest in between or a defined repetition count, plus static and dynamic balance moves like balance hold, side leg raises, and planks with rotations.\"}]","Workout Cards - Volume 1 - Absolution | PDF",1790068640,315]