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Back Into It Workout - complete workout card with exercises and reps
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DAREBEE Workout: What it Works
Focus: Fullbody
Type: Metcon
Difficulty: level 3 of 5

Back Into It is the workout for the day after the gap - the return session designed for anyone coming off a break, a busy stretch, or a week where the couch won every negotiation. Hops on the spot, bicep extensions, elbow clicks, jumping jacks and squat jacks: five easy-entry exercises, ten reps each, nothing to psych yourself up for and nothing to fail.

The sequence is engineered to remove every excuse a returning body can produce. Hops on the spot start smaller than a jumping jack - just gentle spring, waking the ankles and raising the pulse without commitment. The two arm blocks that follow keep the heart rate elevated while sparing the legs: bicep extensions work the arms through repeated flexion, and elbow clicks pull the shoulders through the open-and-close range a desk quietly erases. Then the finale scales back up: jumping jacks restore the full-body rhythm, and squat jacks add depth to it, sinking each landing into a wide squat. It is a ramp, not a wall - the whole point of a comeback workout is finishing it and coming back tomorrow.

Stay light and springy on the hops, landing through the balls of your feet. Keep the arm work at shoulder height with deliberate, full-range reps rather than rushed ones. On squat jacks, land wide with your toes out and sink to a genuine squat between jumps - the depth is what separates them from regular jacks, so keep it.

The hardest rep of any comeback is the first one, and you just did it. Welcome back.

Make it Harder: Double every block to twenty reps.

Make it Easier: Step the jacks and skip the hop on the squat jacks.

DONE
Done it
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done since August 2026

I really like this website. It doesn't make me overthink what to workout. I would just do one or two of these workouts, walk for 45 minutes and stretch. It makes me feel good.

Anonymous

I've always wanted to workout but never knew where to start. Darebee has helped me find fun but challenging workouts, and I've worked out more now than I have in my whole life. I feel so much… I've always wanted to workout but never knew where to start. Darebee has helped me find fun but challenging workouts, and I've worked out more now than I have in my whole life. I feel so much healthier and stronger. I'm so grateful to everyone who makes these workouts.

Anonymous

Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.

T.T, 28, from AUS
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