Free Printable Workout Routines – Pt. 2: Baseline by Darebee

Free Printable Workout Routines

Welcome to Part two of our series on free printable workout routines! As I have said before, the purpose of this website is to connect you with products and services that not only educate you on fitness, but also won’t break your bank!

I feel like fitness should be accessible to everyone, which is why I was so glad, when several years ago, I stumbled upon a great website called

They offer a wide variety of workout routines, as well as workout programs, meal plans, recipes, and more, which have all been researched and tested for maximum effectiveness.

The site runs user donations and the suggested donation is $1. However, this is by no means mandatory. You don’t need to spend to gain access to hundreds of workouts!

For the month of December, I tried out their free full body workout plan, “30 Days of Strength“, and had a great time. Click HERE to read my full review of that experience.

However, in talking with someone in the comments, I realized that it might not be the best workout program for someone either just getting into fitness or coming back from an injury.

That’s what led me to check out some of their other fitness plans for beginners and I landed on “Baseline“. Now, if you remember the end of my post, I did say that I was going to embark on a challenge of doing 100 of particular exercises per day for the month of January.

I found myself becoming incredibly bored by the monotony of it all. Recognizing that I didn’t have much chance of adhering to that program if it was a slog to get through, I decided to abandon it.

Don’t get me wrong, it was a great workout, but I need variety. In fact, my ADHD demands it! That is something important for you to learn about yourself too. Remember, the best kind of workout (or diet, for that matter) is the one you can stick with consistently.

With that being said, keep reading to learn more about my experience with the “Baseline” workout program!

Baseline – What Is It And What Does It Involve?

Free Printable Workout Routines

Photo by Christopher Campbell on Unsplash

According to, “Baseline” is a starting, or re-starting, fitness program. It is perfect for those just getting into fitness or who have been away for a while (due to injury, life circumstances, etc.)

The goal with this program is just to get you moving again and give you a head start before you jump into more complicated and difficult workouts. Every workout consists of four different moves, each with varying numbers of repetitions, that should be done for anywhere from 1-7 sets with a break in between.

None of the exercises require you to get down on the ground and are all designed to be low-impact to go easy on the joints. There is also no equipment required!

The program itself is primarily focused on the upper body, especially the shoulders, with exercises such as Raied Arm Circles, standing W Extensions, Arm Scissors, Cross Chops, etc.

Additionally, there are low impact leg movements such as Marches, Calf Raises, and Side Leg Raises, while giving attention to stretches as well.

Unlike “30 Days of Strength“, there seems to be more of a random mix of exercises instead of the 8-day pattern we discussed in that post.

According to Darebee, this program carries a difficulty of 1 out of 5 (5 being the most difficult), which means you should be able to jump right in without experiencing much in the way of problems.

As before, each day’s workout comes with three levels of difficulty. Usually, Level 1 (beginner) will be 3 sets, Level 2 (intermediate) will be 5 sets, and Level 3 (expert) will be 7 sets.

Lastly, if you are looking to pair a meal plan with this program, Darebee provides one that they recommend. In this case it one they refer to as the Modern Hero Meal Plan. Check that out by clicking the link.

Troubleshooting – Dealing With Problems And Modifications

Each of the workouts in the Baseline program are illustrated so that you know exactly what to do. As opposed to some illustrations in 30 Days Of Strength, Baseline’s are definitely more simplistic and you shouldn’t have much trouble following them.

However, if you are still stuck, Darebee provides a helpful User’s Manual to explain how each of the various moves should look.

Additionally, if you are unsure from the illustrations about how to perform a certain exercise, the site provides an extensive exercise video library so you can see an actual person performing the moves. These short videos are also available via their YouTube channel.

For more information, feel free to check out their Get Started page, which goes over all the pages of their website.

As for what modifications you can make to the program, I’m not sure you will need any. As the name suggests, this is very good for beginners, so the moves are at a level accessible to most everyone.

Additionally, there are a few ways you could make the exercises more challenging by adding either free weights or fitness bands. Moves like calf raises and many of the shoulder exercises can be enhanced with some simple equipment.

Check out these reviews of my recommendations for equipment to use with this program:

Again though, this workout program for beginners, so if that includes you, wait to add equipment until you have tried a few workouts. If they are too easy for you, either move up in sets, or check out the recommended equipment!

The Good – What I Liked About The Program

Free Printable Workout Routines

Image by Andrzej Rembowski from Pixabay

Baseline offers a really great beginner workout program and there are several aspects I really enjoyed while going through it.

The fact that it is free can’t be overstated. It can be viewed from your laptop, your phone, or be printed in its entirety at no cost to you. The meal plan that is included is also free and easy to follow.

As with 30 Days of Strength, each workout is clearly illustrated and the instructions are easy to find and follow. Everything is spelled out for you. The only thing you have left to do is accomplish it.

Personally, I really enjoyed that there was an emphasis on building up shoulder strength. Many of the moves target this area, and as I have had problems with shoulder weakness in the past, I really felt as if it helped to strengthen them over the course of the month.

I also liked that it was a light way to start each morning. There are some times when I am looking for a great HIIT workout where I am sweating profusely at the end.

This is definitely not that, but a month of lighter workouts (that still pose a challenge) is a great way to help your body recover if you are someone who works out regularly. It’s also a great start if you are just getting into fitness.

While there are some repeats of moves from day to day, the mix of exercises is varied enough to keep things interesting. Most of the repeats you are glad to see again anyway!

Lastly, I like how the workout can be accomplished quickly. For example, I was able to do three sets, back-to-back, with no break in between, in a matter of 10 minutes. This not only upped the challenge, but gave me more time to get ready for work or to do another workout.

The Not-So-Good – Where There Is Room For Improvement

To be honest, there is not much room for improvement with this particular workout program. However, if I had to make some changes, it would be in one area.

Going through, while I found it helpful that there was an emphasis on the shoulders, others may want a more balanced, full body workout. Yes, it hits the legs and abdominal muscles, but not to the degree you will be performing motion that is shoulder-centric.

There were times when after the workout was over, my shoulders were burning, but not much else. A little more challenge for the rest of my body would have been appreciated.

I feel like that is probably nit-picking, but important for you to know going in.

The Verdict – A Great Start

All-in-all, as far as free printable workout routines go, Baseline is a great, low impact program that is most suitable for beginners. Yet, if you are a hardcore fitness machine, it can also provide a nice break.

It’s easy to use and follow, which is why I would definitely recommend it to people of all fitness levels, especially if you have trouble with designing your own workouts.

Now it’s your turn! What are your thoughts on Darebee’s free workout plan, Baseline? Is it something you see as a gateway to your new fitness routine or does it look too easy?

If you decide to try it out, let me know what you think after a couple of days! I’d love to hear your feedback on the program. If you have any thoughts or questions, please leave them in the comments below!

Lastly, I mentioned this in my first review of Darebee, but if you enjoy the workout program and want to help them continue to provide free fitness to the world, please consider donating to their cause!

That’s all for now! Until next time, God bless and happy workouts!