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Freeletics pdf guide

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Freeletics Workout Plan. The Freeletics plan is based on a ‐week transformation period during which you complete a routine 4-‐5 times per week. My Freeletics Workout: Freeletics Pdf Files to Download / Pliki Pdf do Po Freeletics Cardio Training Guide Hip Strengthening Exercises, Fitness Journal. My Freeletics Workout: Freeletics Pdf Files to Download / Pliki Pdf do Pobrania. Full Freeletics Cardio Guide for free. . Full Freeletics Strength Guide for free.

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Title: Freeletics cardio strenght guide, Author: john, Name: Freeletics cardio strenght guide, Length: 53 pages, Page: 1, Published: ayofoto.info - Free download as PDF File .pdf), Text File .txt) or read online for free. Bar Brother Starter Guide PDF Version by Rich. Uploaded by. ayofoto.info - Download as PDF File .pdf) or read online.

Also, Freeletics can be trained both alone and in a group. We charge prices that everybody can afford. Your knees, hips and shoulders are in a line. Since Freeletics is a sport, PBs play an important role. If you are capable of training more, you can complete additional workouts. Make sure to complete every workout with the exact same order and number of repetitions as stated below.

Even with breaks, 50 star-pullups are a real challenge. At the beginning, it is totally normal if you can do less than 5. Many of you will not be able to perform a single one. No one masters pullups without hard work. On the contrary, pullups take quite some time and effort. Make sure to lock out your arms completely - completely means completely not almost completely - and enjoy having sore muscles.

This particularly pleasant ache at your inner elbow even has an own name: Have a guess. So far, many of you have trained Freeletics only at home. For Hades, you have to go outside for the first time. Take a towel or mat with you and get started.

If you are freezing, work faster. Star performances are the only performances that are truly comparable. Only they can really be scored, since everybody follows the exact same ranges of motion.

As already mentioned, star performances are always ranked before performances without star. It is therefore important to continually work on the star versions of all exercises.

At first, it will slow you down. Take your time and get your first star, even if it still seems to be far away. Believe in yourself. You can do it! Once a star, always a star! Hell Day! That means three workouts on one day.

You could for example do one in the morning and two in the evening. Everything is fine as long as you do all three workouts on one day. Take at least one day off after every Hell Day. For most of you, even three Freeletics workouts do only take as long as a regular gym visit. Of course, you will get weaker from workout to workout.

Push through it. Hell Days are mainly a mental challenge. Stay strong, even as your body gets tired. Accept the challenge and give it your all! Last but certainly not least, a major Freeletics experience: Hell Week. Every now and then we choose to go through hell to come out even stronger. Freeletics Hell Weeks are all about reaching true exhaustion, reaching our performance limits several times within a short period of time and with little rest and exceeding our own expectations.

Hell Week means a lot of training. All out: As always, try to beat your PBs. This week, however, it is even more important to successfully complete every single session. No matter if your body and mind get weaker. This is Freeletics. This is the last week of this guide. Eat clean and once more give it your all!

Make sure to complete every workout with the exact same order and number of repetitions as stated below. In the next section, the single exercises will be explained in detail. There are no mandatory breaks - neither within nor between rounds. Hence, make sure to take as few breaks as possible and to keep them short. Alternatively, you can use any other sort of stable bar.

It also requires space to run 40m. It says 2x40m because it makes sense to start every round at the same place. IRIS Iris requires space to run 1km. There are no mandatory breaks neither within nor between rounds. Run 1km, complete 5 rounds of Jumping Jacks and Climbers after that, then run 1km again. Metis is very short, work fast from the beginning. Poseidon is very short, work fast from the beginning.

ZEUS Zeus requires a pullup bar. It also requires a wall to lean on. You have to wait for at least 2min between one round and the next; no matter if you feel ready to go earlier or not. Mandatory breaks are included into workouts times. As many repetitions as possible. No breaks. Then do all repetitions in the according version.

Every Freeletics exercise follows certain standards. On the one hand they reduce the risk of injuries and on the other hand they make sure that performances are comparable.

Guide freeletics pdf

Read the standards carefully and adhere to them. Burpees start from a standing position. Your knees hips and shoulders are in a line. Drop down, extend your feet back and touch the ground with your chest. Get back up however you want to, not necessarily a strict pushup and perform a jump - both feet leave the ground, your knees, hips and shoulders are in a vertical line and your hands touch behind your head.

When your feet touch the ground again, one repetition is completed. Make sure to keep your abs and back tight during the bottom part of the movement. If the exercise is too difficult or becomes too difficult during the workout, do the modified version: Move into the pushup position without touching the ground with your chest.

Climbers start from the pushup position. Bring one foot level with your hands. Switch feet. Each side counts as one repetition. During the whole movement, only your hands and feet may touch the ground and your hips have to be below your shoulders at the end of every rep. Make sure to keep your abs and back tight. Bring your feet as close to your hands as you can instead of bringing them level with your hands. Deep Squats start from a standing position.

Your heels may not be further than shoulder width apart. Lower your hips until your thighs touch your calves. Return to starting position to complete one repetition.


Your hands may neither touch your legs nor the ground. Make sure to keep your weight on your heels, your chest up and your back flat.

Push your knees out and keep your torso as vertical as possible. Lower your hips as far as you can instead of lowering them all the way down. The onboarding process is more important than you might think. Make sure you enter all relevant information, like your height, weight, gender fitness level etc.

Remember to be honest. Freeletics Gym seems the most daunting before you start. Some say Freeletics Bodyweight is the most challenging training method. We say, bring it on. Not just physically, but also mentally. Before you start training learn about what your body needs. Discover many nutrition tips and guidelines on the Blog , or better yet: Take your picture in the mirror before your first workout and week by week watch your body, times and willpower go from strength to strength.

Get your Coach en. Everything you need to know before you start training with Freeletics Gym, Bodyweight and Running. Before you start The onboarding process is more important than you might think. Getting started with Freeletics Gym Freeletics Gym seems the most daunting before you start. Workouts are a given set of exercises. The exercises have to be completed in the exact same order and number as stated.

All workouts are for time. Complete them as fast as possible. Your workout time is the performance measure. At MAX, you will get a certain amount of time to complete as many repetitions of one exercise as possible. Here, your number of repetitions is your performance measure. Your fastest time of a certain workout and your highest number of repetitions of a certain MAX are called personal best PB. Since Freeletics is a sport, PBs play an important role.

Besides our performances, we also track the development of our bodies. We recommend you to take pictures regularly about every days. Without pictures, it will be difficult to track physical progress since your body will only change a tiny bit every day.

Only Freeletics workouts and MAX will be used. The Cardio Guide is particularly suited to lose weight and tone your body without gaining a lot of muscle — especially not at your upper body and arms. The training guide contains consecutive training instructions that are supposed to be done one after another.

Freeletics Workouts

Athletes of all fitness levels can use the guide, since everybody completes the workouts at her own pace and since there is an easy version of every exercise. Nevertheless, we ask you to consult a doctor before starting Freeletics, especially because the training intensity is very high.

To lose weight successfully, you have to make sure that your calorie expenditure is continually higher than your calorie intake. Training Freeletics will keep your calorie expenditure high. Workouts of less than an hour on average are totally sufficient because of the intensity. Your calorie intake is a consequence of your nutrition. No matter what goal you have, a fresh and balanced nutrition is a must for every athlete.

Our nutrition guide telling you exactly what rules you have to follow will be available soon. We want to talk straight from the beginning: Nothing comes easy. There are no magical transformations and no shortcuts. On the contrary, physical changes take a lot of time and energy, sweat and effort.

For everybody - there are no exceptions. On the other hand, everybody can achieve the desired results. Hard work pays off. For everybody — there are no exceptions either. It is your choice. Be ambitious, disciplined and persistent. Your performance will increase significantly within the first weeks already. Your appearance will start to change noticeably after six to eight weeks.

Consequently, the Freeletics Cardio Guide has no predefined end. It is not a transformation program that is to be completed once just to get back to former behaviors right after it. Absolutely not! Our guides are the ideal start for a fit and active life. You will quickly make progress. However, it is crucial that you do not stop after you have finished one of them.

Freeletics Cardio Guide - Fichier PDF

Keep working! To look good and be fit requires proper training and healthy nutrition as integral parts of your lives. With this in mind: Especially at the beginning, the workouts seem to be huge, the own fitness tiny and the workload way too high. This will change quickly. All of you who have already been with us for a while know that. Focus on not giving up. You have it within you - every single one of you. This is the first step towards your new self. You are about to become strong, well-conditioned and awesomely good-looking.

Look in the mirror for one last time, because what you see now will soon belong to the past. Decide to move towards your goals on every single day.


Ban the option to skip training. Make it part of your everyday life. One session equals the amount of training for one day. In the first week, for instance, you will have 5 days of training and 2 rest days. It is generally up to you when to take those rest days. The instructions equal the minimum required workload. If you are capable of training more, you can complete additional workouts.

The first workout and the first MAX of each week are suitable to be added whenever you want to. If you complete less, repeat the corresponding week. Make sure to complete all workouts with the exact same order and number of repetitions as stated below. All workouts and exercises will be explained in detail within the next sections of the guide. We recommend you to warm-up before every training session and to stretch afterwards.

For warming up, Jogging, jumping jacks, arm circles, light stretching and the like are suitable. Finally, there is just one last thing to say: Quitting is not an option. You will often receive a weekly challenge. Completing those challenges will make sure that you progress continually.

Pdf guide freeletics

If you have less than 4 weeks of Freeletics experience, you might not be able to handle it. It is actually the first big step to successfully complete a full Freeletics workout.

Often, this takes several attempts. Keep trying! Even if you can barely move because you have sore muscles all over your body after the first try. You will adapt and improve quickly!