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ATHLETES! You made it through your first week of Freeletics. Probably also through sore muscles and dizziness after working working out. Con Congratulation gratulations! s! Besides the workouts, Freeletics also contains so called MAX:  At MAX MAX,, y ou do as many repetitions of a c ertain exercise as poss ible in a given given amount amount of time (100sec or 300sec). Two MAX are part of the Freeletics basic package.

PUSH-UP PUSH -UP MAX M AX Push-ups for 100 seconds. 100 seconds. No breaks. 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