Copy of Freeletics - Training Strength Guide - dokument [*.pdf] Prepared exclusively for Piotr Gmachowski ([email protected]). Title: Freeletics strength guide, Author: john, Name: Freeletics strength guide, Length: 52 pages, Page: 1, Published: CARDIO & STRENGTH GUIDE The Freeletics Cardio & Strength Guide is a goal oriented training plan to build strength and muscle and.

Freeletics Strength Training Guide Pdf

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Uploaded by: VANITA - Free download as PDF File .pdf), Text File .txt) or read online for free. The strength workout is called Zeus. Freeletics Cardio Guide. them is this freeletics strength training guide that can be your partner. . and end users by schulz olaf , strength of materials gh ryder solution pdf download. Freeletics Cardio Training Guide Hip Strengthening Exercises, Fitness Journal, . Artemis Bodyweight Routine, Cardio, Body Weight Training, Strength Workout .

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

Remarks: 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.

Your arms are completely locked out. You may straighten your legs or keep them bent. Movement: Go all the way down until your head touches the ground. Make sure to keep your core tight. Keep your hips up high and your torso as vertical as possible. Your knees, hips and shoulders are in a line. Movement: Jump up vertically with both feet and make contact between your knees and shoulders. Your heels, legs, butt and shoulders touch the ground.

Your hands touch the ground behind your head. Movement: Move your legs and torso up at the same time, touching your feet while your legs are vertical.

Recommended Weight

Remarks: Your legs have to be straight during the whole movement. Make sure too keep your core tight. Your palms touch your thighs. Movement: Make your feet touch and make your hands touch behind your head.

Remarks: When your hands are touching, your elbows have to be in a line with your shoulders and your head has to be upright during the whole movement. Movement: Lift both of your legs until they are vertical. End: Return them back to starting position to complete one repetition. Remarks: During the whole movement, your legs have to be straight and your feet have to be in contact.

Your hands have to lie flat on the ground next to your body. Make sure to keep your core and back tight and push your lumbar region to the ground. You can grip the bar however you want to. Movement: Pull yourself up until your chin is above the bar.

Remarks: Make sure to keep your shoulders, your neck and your back tight especially if you kip. Then return back to starting position in a controlled movement.

Your chest touches the ground. However, neither your hips nor your thighs may touch the ground. Your feet may not be more than shoulder width apart. Movement: Push up until your arms are completely locked. Remarks: Your body has to be in a line throughout the whole movement. Specifically, your chest may not leave the ground before your hips and legs. Your hands have to leave the ground before every repetition.

Make sure to keep your abs and gluts tight. If the exercise is too difficult or becomes too difficult during the workout, do the modified version: Perform the movement from your knees.

Both of your hands touch the ground in front of your feet. Workouts and MAX. 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.

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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 guide is particularly suited for overweight people aiming for a ripped body. The training guide contains consecutive training instructions that are supposed to be done one after another. Athletes of all fitness levels can use the guide, since everybody completes the workouts at his 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 successfully build strength and muscle while losing fat at the same time, your muscles and nervous system need to be exposed to intense stimuli continually while you keep your calorie intake below your calorie expenditure. At that, it is of particular importance that you eat the right amount of the right nutrients — especially protein — to.

Still, you would certainly build muscle faster if you trained with the Freeletics Strength Guide. Short and intense Freeletics workouts will stimulate your system.

Your energy and nutrients intake is a function of your nutrition and equally important. 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, energy and discipline, 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. Your appearance will start to change noticeably after six to eight weeks. Your body is a mirror of your lifestyle.


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.

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. 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. You will often receive a weekly challenge. Completing those challenges will make sure that you progress continually.

You will therefore need a pullup bar or some other sort of stable pullup appliance at home, outside, at a gym or at a fitness club. 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.

At first, the workload will seem to be very high. 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! The 50 pullups of Artemis are the biggest challenge of this week. Only very few can do 50 unbroken star-pullups. 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.Keep working!


There is no end to it. Pull your knees up as high as you can instead of pulling them all the way to your shoulders. Your heels may not be further than shoulder width apart. Quitting is not an option. In return, we expect you to be fair. Your feet may not be more than shoulder width apart.

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