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ATHLETES! Welcome to Freeletics! During the next 5 weeks, we will send you at least one Freeletics workout work out on ev every Monda Monday. Together, these workouts make up the Freeletics basic package. The Freeletic Freeletics s basic pac package allows you to t o train Freeletics and make progress progress anywhe anywhere re and anytime. During the next weeks, you will get a first impression of what it is like to live in a healthy, athletic and good-looking body – of what it is like to live and train Freeletics.
WHAT IS IS FREELETICS? FREELETICS?
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Freeletics is a sport. You can train it anywhere and anytime. The core of Freeletics is a set of predefin pred efined ed high-intensity high-intensity wor workouts. kouts. All workouts are bodyweight bodyweight only. You always do t hem as fast as you can. They only take between 5 and 45min on average. Workout times will be used to measure performances and progress and to compare to other athletes.
WHERE DO YOU TRAIN TRAIN FREELETICS? Parks, sports fields, gyms and the like are well suited. However, you can do most workouts at home as well. For some no equipment is required, for others a pull-up bar, a wall or some sort of running runn ing track. Also, Freele Freeletics tics can be trained both alone and in a group. group.
WHY FREELETICS? The high intensity leads to impressive results despite significantly reduced workout times. Also, you only need your bodyweight. That means you can work out efficiently anywhere and anytime.
HARD WORK PAYS OFF! In the next weeks you will astonish yourself. Is it going to be exhausting? – Definitely. Are you going to have have sore muscles? muscles ? – Most likely. Are you going to look bett er? – Oh yea. Are you going to be fitter? – Ohhh yea.
MAKE A DECISION! We believe in you. In each and every one of you. But it is way more important that you believe in yourselves. That is why you have to decide consciously that you want to become a Free Athlete. “Maybe”, “try” and “as long as I can” are nothing more than different names for failure. And failure is not an option.
Freeletics is a sport. You can train it anywhere and anytime. The core of Freeletics is a set of predefin pred efined ed high-intensity high-intensity wor workouts. kouts. All workouts are bodyweight bodyweight only. You always do t hem as fast as you can. They only take between 5 and 45min on average. Workout times will be used to measure performances and progress and to compare to other athletes.
WHERE DO YOU TRAIN TRAIN FREELETICS? Parks, sports fields, gyms and the like are well suited. However, you can do most workouts at home as well. For some no equipment is required, for others a pull-up bar, a wall or some sort of running runn ing track. Also, Freele Freeletics tics can be trained both alone and in a group. group.
WHY FREELETICS? The high intensity leads to impressive results despite significantly reduced workout times. Also, you only need your bodyweight. That means you can work out efficiently anywhere and anytime.
HARD WORK PAYS OFF! In the next weeks you will astonish yourself. Is it going to be exhausting? – Definitely. Are you going to have have sore muscles? muscles ? – Most likely. Are you going to look bett er? – Oh yea. Are you going to be fitter? – Ohhh yea.
MAKE A DECISION! We believe in you. In each and every one of you. But it is way more important that you believe in yourselves. That is why you have to decide consciously that you want to become a Free Athlete. “Maybe”, “try” and “as long as I can” are nothing more than different names for failure. And failure is not an option.
GET THE APP! No worries, nobody is alone. Every week, thousands of new athletes are joining. All of you have the same goal. If you are an iOS users, download the Freeletics training app for free and connect to other athletes around the world.
Download Dow nload on the AppStore
LET THE JOURNEY BEGIN: FROM AVERAG AVERAGE E TO ATHLETE You will receive your workouts on every Monday for the next five weeks. Please add the email address
[email protected] [email protected] to to your contacts to so that we don’t end up in your spam folder. Follow us on Facebook Facebook,, Twitter and and Instagram Instagram to to make sure you don’t miss any tips and updates. Have fun and give it your all!
Freeletics Freele tics Instructor Team
Do you want to recei ve our emails in German? Update subscription preferences -You receive this email bec ause you opted in at Freeletics.com and deci ded to becom e truly fit. If you don't want to pursue that goal anymore, you can unsubscrib e from th is list. Copyright © 2013 Freeletics, All rights reserved. Our mailing address is: Freeletics | Heßstr. 89 | 80797 Munich, Germany
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ATHLETES! Here it is: Your first Freeletics workout! You will find a workout description and guidelines regarding range of motions and exercise forms below.
APHRODITE Your first workout is called Aphrodite. It does not require equipment. There are no mandatory breaks. That means you are supposed to complete the workout without taking breaks - if possible. It is important to complete it in the exact same order as stated below and to work through it as fast as possible. Quitting is not an option.
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WORKOUT STRUCTURE 5 Rounds
Round 1
Round 2
Round 3
Round 4
Round 5
Burpees
50
40
30
20
10
Squats
50
40
30
20
10
Situps
50
40
30
20
10
BURPEES
Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Movement: Make your chest touch the ground. Get back up (however you want to, not necessarily a strict push-up) and perform a jump – both feet have to leave the ground, knees, hips and shoulders have to be in a vertical line and the hands have to touch behind the head. End: W hen your feet touch the ground again, one repetition is completed. Additional remarks: Make sure to k eep your core tight. Modified version: If burpees are too difficult or become too difficult during the workout, do the modified version:
Move into the push-up position without touching the ground with your chest.
SQUATS
Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Movement: Lower your hips below your knees. End: Return to starting position to complete one repetition. Additional remarks: Make sure to k eep your weight on your heels, y our chest up and your back flat. Push your knees out and keep your torso as vertical as possible. Modified version: If squats are too difficult or become too difficult during the workout, do the modified version:
Lower your hips as far as you can instead of lowering them below your knees.
SITUPS
Start: Start from a sitting position. Both of your hands touch the ground in front of your feet. Movement: Move your torso downwards and touch the ground behind your head with both hands. End: Return to starting position to complete one repetition. Additional remarks: Your butt may never leave the ground. Make sure too keep your core t ight. Modified version: If situps are too difficult or become too difficult during the workout, do the modified version:
Touch your knees instead of the ground in front of your feet.
WORKLOAD In general, we recommend you to train Freeletics at least four times per week. Since this is your first week, three times is fine as well. Freeletics is really tough, especially at the beginning. Workout times exceeding an hour are totally normal. Also, don’t be discouraged if you can’t make the workload from day one. It is all part of the process. You will improve much faster than you think.
Your fastest time is called personal best (PB). If you complete a workout without a single modified repetition, the workout time receives a star (*). Star times are always ranked before workout times without a star, even if they are slower. We recommend you to warm-up before every training session and to stretch afterwards. Jogging, jumping jacks, arm circles, light stretching and the like are suitable to warm-up. Please take a picture of your body before you train Freeletics the first time. Take a new one every ten days. Pictures are important to evaluate physical changes. Since you only change a little every day, you will not be able to track your progress properly without pictures. Have fun in your first week as Free Athletes!
Freeletics Instructor Team
You receive this email bec ause you opted in at Freeletics.com and deci ded to becom e truly fit. If you do not want to pursue this goal anymore, you can unsubscribe from thi s list or update subscription preferences. Disclaimer: The advic e and information c ontained in this email may not be appropriate for all i ndividuals. Therefore Freeletics is not responsible for any injuries or health conditions that may result from advice, opinions, and programs represented in this email. T he information in thi s email is not a replac ement for medical advice. You should consult a physician before starting any diet or exercise program. We claim no responsibility for any injuries you might sustain. It is your responsibil ity to warm up properly, perform each movement c orrectly, and ultimatel y to dec ide whether or not you are capable of performing the exercise/workout without sustaining injury. Copyright © 2013 Freeletics, All rights reserved. Our mailing address is: Freeletics | Heßstr. 89 | 80797 Munich, Germany
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ATHLETES! You made it through your first week of Freeletics. Probably also through sore muscles and dizziness after working out. Congratulations! Besides the workouts, Freeletics also contains so called MAX: At MAX, y ou do as many repetitions of a c ertain exercise as poss ible in a given amount of time (100sec or 300sec). Two MAX are part of the Freeletics basic package.
PUSH-UP MAX Push-ups for 100 seconds. No breaks. As many repetitions as possible.
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PUSH-UPS
Start: Start from a lying position. Chest touches the ground. Feet are no more than shoulder width apart. The angles at your elbows may not exceed 90° Movement: Push up until your arms are completely locked. End: Return to starting position to complete one repetition. Additional remarks: Your hands have to leave the ground before every repetition. Your body has to be in a line throughout the upward movement. Particularly, your chest may not leave the ground before your hips and legs. Keep your abs and butt tight. Modified Version: If push-ups are or become too difficult, do the modified version:
Perform the exercis e from your knees.
SQUAT MAX Squats for 300 seconds. No breaks. As many repetitions as possible.
SQUATS
Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Movement: Lower your hips below your knees. End: Return to starting position to complete one repetition. Additional remarks: Make sure to k eep your weight on your heels, y our chest up and your back flat. Push your knees out and keep your torso as vertical as possible. Modified version: If squats are too difficult or become too difficult during the workout, do the modified version.
Lower your hips as far as you can instead of lowering them below your knees.
WORKLOAD As we already said, we recommend you to t rain Freeletics at least four times per week. Use both of the MAX as well as Aphrodite. If you can’t remember Aphrodite, look up the details in our email
Just like with workouts, your best performance of a certain MAX is called PB. You also receive a *, if you complete a MAX without modified repetitions. If you do a MAX, we recommend you to choose whether you do it with or without * up front. Then do all repetitions in the according version. We recommend you to warm up before every MAX session and to stretch afterwards. Jogging, jumping jacks, arm circles, light stretching and the like are suitable to warm up. You know the game by now: Quitting? – Not an option. Have fun!
Freeletics Instructor Team
You receive this email bec ause you opted in at Freeletics.com and deci ded to becom e truly fit. If you do not want to pursue this goal anymore, you can unsubscribe from this list or update subscription preferences. Disclaimer: The advic e and information c ontained in this email may not be appropriate for all i ndividuals. Therefore
Freeletics is not responsible for any injuries or health conditions that may result from advice, opinions, and programs represented in this email. T he information in thi s email is not a replac ement for medical advice. You should consult a physician before starting any diet or exercise program. We claim no responsibility for any injuries you might sustain. It is your responsibil ity to warm up properly, perform each movement c orrectly, and ultimatel y to dec ide whether or not you are capable of performing the exercise/workout without sustaining injury. Copyright © 2013 Freeletics, All rights reserved. Freeletics | Heßstr. 89 | 80797 Munich, Germany
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ATHLETES! Today, you get two workouts! A cardio workout and a strength workout. Cardio workouts are ideal to burn fat, strength workouts are ideal to build muscle. In general, Freeletics workouts can be separated into these two categories – cardio and strength. Some workouts, like Aphrodite for example, belong to both c ategories.
CARDIO WORKOUT: DIONE The cardio workout is called Dione. It doesn’t require equipment. There are no mandatory breaks. WORKOUT STRUCTURE
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3 Rounds
Rounds 1-3
Jumping Jacks
75
Burpees
25
Leg Levers
50
Jumping Jacks
75
Situps
50
Burpees
25
JUMPING JACKS
Start: Start form a standing position. Your palms t ouch your thighs. Movement: Make your feet touch while you make your hands touch behind your head. End: Return to st arting position to c omplete one repetition. Additional remarks: Your head has to be upright during the whole movement. Your elbows may not point forward when your hands are touching.
BURPEES
Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Movement: Make your chest touch the ground. Get back up (however you want to, not necessarily a strict pushup) and perform a jump – both feet have to leave the ground, knees, hips and shoulders have to be in a vertical line and your hands have to touch behind your head. End: When your feet touch the ground again, one repetition is completed. Additional remarks: Make s ure to keep your core tight. Modified version: If burpees are too difficult or become too difficult during the workout, do the modified version:
Move into the push-up position without touching the ground with your chest.
LEG LEVERS
Start: Start from a lying position. Your heels, legs, butt and shoulders touch t he ground. Movement: Lift your legs until they are vertical. End: Return to st arting position to c omplete one repetition. Additional remarks: During the whole movement, your feet have to be in contact and your legs have to be straight. Your hands have to lie flat on the ground next to your body. Make sure to keep your core and back tight and to press your lumbar region to the ground. Modified version: If leg levers are too difficult or become too difficult during the workout, do the modified version.
Put your hands under your butt and bend your legs as much as you need to.
SITUPS
Start: Start from a sitting position. Both of your hands touch the ground in front of your feet. Movement: Move your torso downwards and touch the ground behind your head with both hands. End: Return to st arting position to c omplete one repetition. Additional remarks: Your butt may never leave the ground. Make sure too keep your core tight. Modified version: If situps are too difficult or become too difficult during the workout, do the modified version.
Touch your knees instead of the ground in front of your feet.
STRENGTH WORKOUT: ZEUS The strength workout is called Zeus. It requires a pullup bar and a wall. There are mandatory breaks of 2min after every round. They are included in the overall workout time. AUFBAU DES WORKOUTS 4 Rounds
Rounds 1-4
Pullups
15
Pushups
25
Situps
35
Squats
45
Mandatory Break
2min
HS PUSHUPS
Start: Start from a handstand leaning on a wall or something comparable. Your arms are completely lock ed. Your feet are straight or bent. Movement: Make your head touch the ground. End: Return to st arting position to c omplete one repetition. Additional remarks: The angles at your elbows may not exceed 90° at the bottom part of the movement. Make sure to keep your core tight. Modified version: If hs pushups are too difficult or become too difficult during the workout, do the modified version:
Perform the movement from your feet keeping your torso as vertical as possible.
PULLUPS
Start: Start from a hanging position. Your arms are completely locked and you don’t touch the ground. You may grip the bar however you want to. Movement: Pull yourself up until your chin is above the bar. End: Return to st arting position to c omplete one repetition. Additional remarks: Make s ure to keep your core tight. It is allowed to kip. Modified version: If pullups are too difficult or become too difficult during the workout, do the modified version.
Jump up to bring your chin above the bar. Then return to starting position in a controlled movement.
PUSHUPS
Start: Start from a lying position. Your chest touches the ground. Your feet are no more than shoulder width apart. The angles at your elbows may not exceed 90° Movement: Push up until your arms are completely locked. End: Return to st arting position to c omplete one repetition. Additional remarks: Your hands have to leave the ground before every repetition. Your body has to be in a line throughout the upward movement. Particularly, your chest may not leave the ground before your hips and legs. Keep your abs and butt tight. Modified Version: If pushups are too difficult or become too difficult during the workout, do the modified version.
Perform the exercise from your knees.
SQUATS
Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Movement: Lower your hips below your knees. End: Return to st arting position to c omplete one repetition. Additional remarks: Make s ure 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. Modified version: If squats are too difficult or become too difficult during the workout, do the modified version.
Lower your hips as far as you can instead of lowering them below your knees.
OBJECTIVE OF THE WEEK Choose Dione if you want to increase your cardio or if you want to lose weight. Choose Zeus if you want to build strength or muscle. As always, try to set up a new PB at every session.
The following links will lead you to Aphrodite and the MAX. Aphrodite MAX Since many of you asked us, we will soon offer you training plans adapted to your specific goals on www.freeletics.com . They will allow for goal oriented training and will hence make you achieve your goals in terms of looks and performance efficiently. Nevertheless, you will of course still get the Freeletics basic package for free via email. Remember: We all have to work hard for good performances and nice physiques. Nobody of us gets there for free. We all k now what it is like if you just want to lay back and enjoy y ourself. And we all know what it is like to have more important things to do. But there is only one way to success: Moving forward. Keep training until it is your habit. Keep training until there is no other option than being success ful. Have fun with Zeus and Dione! Freeletics Instructor Team
You receive this email bec ause you opted in at Freeletics.com and deci ded to becom e truly fit. If you do not want to pursue this goal anymore, you can unsubscribe from this list or update subscription preferences. Disclaimer: The advic e and information c ontained in this email may not be appropriate for all i ndividuals. Therefore
Freeletics is not responsible for any injuries or health conditions that may result from advice, opinions, and programs represented in this email. T he information in thi s email is not a replac ement for medical advice. You should consult a physician before starting any diet or exercise program. We claim no responsibility for any injuries you might sustain. It is your responsibil ity to warm up properly, perform each movement c orrectly, and ultimatel y to dec ide whether or not you are capable of performing the exercise/workout without sustaining injury. Copyright © 2013 Freeletics, All rights reserved. Freeletics | Heßstr. 89 | 80797 Munich, Germany
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NOTE: We extended our free offer. Here is an overview. FREE
1) Freeletics basic package: 5 instead of 3 newsletters with all workouts that where part of the Freeletics pre app kickoff. 2) Free Freeletics training app. CHARGED
Soon: Goal oriented training plans. Future: Premium app/ app services and personalized training r ecommendations.
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Thereby, everybody will get enough free workouts to train Freeletics successfully. At the same time, we will soon offer goal oriented training plans on www.freeletics.com like many of you asked us to.
ATHLETES! It’s Monday! It’s time for a new workout!
METIS The new workout is called Metis. It doesn’t require equipment. There are no mandatory breaks. Metis is a very short workout. That means high speed from the beginning to the end. WORKOUT STRUCTURE 3 Rounds
Round 1
Round 2
Round 3
Burpees
10
25
10
Climbers
10
25
10
High Jumps
10
25
10
BURPEES
Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Movement: Make your chest touch the ground. Get back up (however you want to, not
and shoulders have to be in a vertical line and your hands have to touch behind your head. End: W hen your feet touch the ground again, one repetition is completed. Additional remarks: Make sure to k eep your core tight. Modified version: If burpees are too difficult or become too difficult during the workout, do the modified version:
Move into the pushup position without touching the ground with your chest.
CLIMBERS
Start: Start from the pushup position. Movement: Bring one foot level with your hands. Switch feet. End: Each side counts as one repetition. Additional remarks: Only your hands and feet may touch the ground. Your hips have to be below your shoulders at the end of every rep. Make sure to keep your abs and back tight. Modified version: If climbers are too difficult or become too difficult during the workout, do the modified version:
Bring your feet as close to your hands as you can instead of bringing them level with your hands.
HIGH JUMPS
Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Movement: Jump up with both feet and make your knees touch your shoulders. End: Return to starting position to complete one repetition. Additional remarks: Make sure your knees don’t t urn in and to land softly on your toes and balls of your feet. Modified Version: If high jumps are too difficult or become too difficult during the workout, do the modified version:
Pull your knees up as high as you can instead of pulling them all the way to your shoulders. By now, you know Aphrodite, Zeus, Dione, Metis, Pushup MAX and Squat MAX. Keep pushing and train at least four times a week. Complete all workouts as fast as you can and set up new PBs! The following links will lead you to the newsletters containing the workouts of the last weeks. Workout Week#1 – Aphrodite Workout Week#2 – Squat and Pushup MAX Workout Week#3 – Zeus and Dione You have already made your first big performance improvements. It is getting harder to set up PBs. Step by step, the game is getting serious. Keep on moving forward! Every improvement is valuable, even if it’s only a few seconds. If you seem to be stuck or if you have bad performances from time to time, don’t let it get you down! We do all have bad times every now and then. It’s all about getting back up! You will be surprised at how much more you have within you!
Freeletics Instructor Team
You receive this email because you opted in at Freeletics.com with <
> and deci ded to bec ome truly fit. If you don't want to pursue this goal anymore, you can unsubscribe from thi s list or update subscription preferences The advic e and information c ontained in this email may not be appropriate for all i ndividuals. Therefore Freeletics is not responsible for any injuries or health conditions that may result from advice, opinions, and programs represented in this email. T he information in thi s email is not a replac ement for medical advice. You should consult a physician before starting any diet or exercise program. We claim no responsibility for any injuries you might sustain. It is your responsibil ity to warm up properly, perform each movement c orrectly, and ultimatel y to dec ide whether or not you are capable of performing the exercise/workout without sustaining injury. Disclaimer:
Copyright © 2013 Freeletics, All rights reserved. Freeletics | Heßstr. 89 | 80797 Munich, Germany
Subscribe
Share
Past Issue s
Translate
View this email in your browser
Forward to Friend
NOTE: We extended our free offer. Here is an overview. FREE
1) Freeletics basic package: 5 instead of 3 newsletters with all workouts that where part of the Freeletics pre app kickoff. 2) Free Freeletics training app. CHARGED
Soon: Goal oriented training plans. Future: Premium app/ app services and personalized training r ecommendations.
RSS
Thereby, everybody will get enough free workouts to train Freeletics successfully. At the same time, we will soon offer goal oriented training plans on www.freeletics.com like many of you asked us to.
ATHLETES! By now, you know all workouts that are part of the Freeletics basic package. You might wonder what is yet to come. Last but not least, a major Freeletics experience: Hell.
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 litt le rest – exceeding our own expectations. Hell weeks made many of our athletes much stronger – both physically and mentally. Hell Week means a lot of training. 7 days, 7 times Freeletics. All out: 7 days in a row. 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. Remember: This is Freeletics. Quitting is not an option. Day 1: Dione or Zeus Day 2: Squat MAX & Pushup MAX & Metis Day 3: Dione Day 4: Aphrodite Day 5: Dione or Zeus Day 6: Aphrodite Day 7: Dione or Zeus & Metis & Squat MAX Day 8, 9 and 10: Rest.
If you have to do more than one Workout or MAX at the same day, do them in one session. Choose Dione if you rather want to burn fat or if you don’t have the equipment that is required for Zeus. Choose Zeus if you rather want to build muscle. Make sure to warm-up properly before every workout. Jogging, jumping jacks, arm circles and the like are suited. The following links will lead you to the workout descriptions: Workout Week#1 – Aphrodite Workout Week#2 – Squat and Pushup MAX Workout Week#3 – Zeus and Dione Workout Week#4 – Metis You think you can’t make it? No worries. You are neither the first, nor the last that will go through a Hell Week. Every single one of you has what it takes! Yes, it’s going to be tough. Yes, it’s going to be painful. But the feeling you will have once you made it will more than compensate your struggles. Have fun and be strong!
Freeletics Instructor Team.
