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Freeletics - Strength Guide PDF
Freeletics - Strength Guide PDF
Freeletics - Strength Guide PDF
RESULTS WHERE
YOU MAY HAVE
Apologies. YOU
CANNOT have
both.
3
SUMMARY
WHAT IS FREELETICS ........................................... .... ................................... 4
FREELETICS FORCE
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WHAT IS
FREELETICS?
Freeletics is a sport. In the center are fixed, predetermined
high intensity workouts that only using your own body weight be completed. All workouts are always done as quickly
as possible. They last on average only 5 to 45min. The training times be used to measure their own performance and
progress and to compare themselves to other athletes.
Other equipment such as a pull-up bar, a wall or a running track. In addition, Freeletics
is suitable both for training alone and in groups.
WHY FREELETICS?
The high intensity leads to impressive results despite significantly reducing the training time. In addition,
only the weight of your body required. It means training effectively anytime, anywhere.
are, then you load the free Freeletics Trainingsapp down and connects with other athletes from around the
world. Applications for other operating systems are under development.
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FREELETICS
BASICS
Freeletics includes two different types of training: They are called Personal Best (PB) referred. The
workouts and MAX. fastest time is a PB workout with the MAX number of
repetitions. In addition to the PB can exercise the
performance to receive a star (*). The Star indicates
Workouts are a fixed predefined ner exercise routine. Here is that the entire repetition of training parameters or MAX
in finishing its most serious variant was - without any
all the exercises exactly in the large number surrounded and modifications. [exercise modifications allow athletes of
for all performance levels from Freeletics to Exercise-
complete. Workouts are over The time has passed - ie as
soon as possible. The training time is powers. In the
context of being unique to MAX
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FORCE
GUIDE
The Freeletics Strength Guide is a targeted energy and nutrients - especially Protein - are available for
training plan focused on power and successful adaptive responses. The stimuli are short and
Freeletics intense workouts given.
Muscle growth. Here come Freeletics exclusively
WorKouts and MAX used. The Force Guide is
on-
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COMMIT AND
NEVER
LEAVE.
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HART
EXERCISE
Freeletics is really very intense. You are just taking the first steps in the direction of your
Especially at the start, it- new self. A strong, lasting and I better watch. Take a
Workouts often seem huge, your puny for fitness and last look in the Mirror. See you soon, see it, past.
the unschaffbar performance requirement. It will
change quickly. The can confirm all that already are
more.
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TRAINING
INSTRUCTIONS
Below you will find the training instructions for the You must Freeletics Force Guide a
next 15 weeks. A unit of always corresponds to Klimmzugmögefficiency. As an alternative to the
the ordinary chin-up union bar (at home or at the gym),
you can also on street football, or instead of traction
The training schedule for one day. In the first week, you devices including stable trainers.
have correspondent
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1010
TRAINING
INSTRUCTIONS
WEEK 1
UNIT 1
Venus
UNIT 2
Pullup MAX - 3min pause - Squat MAX pause 3min -
pull MAX
UNIT 3
Venus
UNIT 4
Pullup MAX - 3min pause - Squat MAX pause 3min -
pull MAX
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her after the first workouts Sore muscles all over the body and
hardly move you
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TRAINING
INSTRUCTIONS
WEEK 2
UNIT 1
Poseidon - 5min break - Situp MAX
UNIT 2
Aphrodite
UNIT 3
Poseidon - 5min break - Situp MAX
UNIT 4
Venus
Weekly challenge
Cancel your Venus PB.
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take a while.
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TRAINING
INSTRUCTIONS
WEEK 3
UNIT 1
Pushup MAX - 2min break - MAX pull 3min break -
Pushup MAX - 3min break Pullup MAX - 2min break -
Pushup MAX 2min break - pull MAX - 1min break
Pushup MAX - 1min break - pull MAX
UNIT 2
Venus
UNIT 3
Dione
UNIT 4
Pushup MAX - 2min break - MAX pull 3min break -
Pushup MAX - 3min break Pullup MAX - 2min break -
Pushup MAX 2min break - pull MAX - 1min break
Pushup MAX - 1min break - pull MAX
Weekly challenge
Break the double of your MAX PB pullup.
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TRAINING
INSTRUCTIONS
WEEK 4
UNIT 1
Aphrodite
UNIT 2
Hells
UNIT 3
Aphrodite
UNIT 4
Hells
Weekly challenge
Fill at least one with Aphrodite Stars.
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As already mentioned, are star services evaluated always Many of you have Freeletics trained only at home.
higher as services without stars. It is therefore important For Hades it is for the first time outside. Yes, it is
that all athletes piece by piece the Sternauguides tackle. sometimes cold. Sometimes rain or snow there. Let
First lead to slower times. this sächlichkeiten coast not stop. It belongs to
Freeletics. If a towel or carpet underneath and here
you go. If you are cold, work faster.
Take the time and get your first star, even if it still
seems a distant prospect. Familiar
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TRAINING
INSTRUCTIONS
WEEK 5
UNIT 1
Zeus
UNIT 2
MAX Squat - 5min break - MAX Legs 3min break - MAX
Squat - 3min break MAX Legs
UNIT 3
Aphrodite
UNIT 4
Zeus
Weekly challenge
Cancel your Squat MAX PB and your Aphrodite
PB.
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TRAINING
INSTRUCTIONS
WEEK 6
UNIT 1
Venus
UNIT 2
Métis - 5min break - pull MAX break 3min - pull
MAX - 2min break Pullup MAX
UNIT 3
Dione
UNIT 4
Zeus
Weekly challenge
Cancel your Zeus PB.
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TRAINING
INSTRUCTIONS
WEEK 7
Bright Day 1
Artemis, Poseidon, Dione
Bright Day 2
Poseidon, Zeus, Aphrodite
Bright Day 3
Venus, Artemis, Hades
Weekly challenge
Complete all workouts!
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a Fitnessstudiobe-ordinary research.
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TRAINING
INSTRUCTIONS
WEEK 8
UNIT 1
Poseidon
UNIT 2
Artemis
UNIT 3
Hades - 7min break - Situp MAX
UNIT 4
Squat MAX - 5min break - Squat MAX 3min break -
Squat MAX - 5min break Métis
Weekly challenge
Complete with Poseidon stars.
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TRAINING
INSTRUCTIONS
WEEK 9
UNIT 1
Zeus
UNIT 2
Aphrodite
UNIT 3
Hells
UNIT 4
Venus
Weekly challenge
Cancel your Aphrodite PB and your Hades PB.
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TRAINING
INSTRUCTIONS
WEEK 10
UNIT 1
Zeus
UNIT 2
Venus
UNIT 3
Métis - 5min break - Situp MAX
UNIT 4
Artemis
Weekly challenge
Cancel your Zeus PB.
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TRAINING
INSTRUCTIONS
WEEK 11
UNIT 1
Hades - 7min break - Squat MAX
UNIT 2
Aphrodite
UNIT 3
Zeus
UNIT 4
Pushup MAX - 2min break - Situp MAX 3min break -
MAX legs - 2min break Pushup MAX
Weekly challenge
Cancel your Hades PB.
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TRAINING
INSTRUCTIONS
WEEK 12
UNIT 1
Venus
UNIT 2
Poseidon - 5min break - Squat MAX
UNIT 3
Dione
UNIT 4
Zeus
Weekly challenge
Cancel your Dione PB and your Vénus PB.
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TRAINING
INSTRUCTIONS
WEEK 13
UNIT 1
Artemis
UNIT 2
MAX legs - 3min break - Pushup MAX 2min break - MAX
legs - 3min break Squat MAX
UNIT 3
Zeus
UNIT 4
Venus
Weekly challenge
Cancel your Artemis PB.
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TRAINING
INSTRUCTIONS
WEEK 14
UNIT 1
Zeus
UNIT 2
Metis
UNIT 3
Zeus
UNIT 4
Metis
Weekly challenge
Cancel your Zeus PB.
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TRAINING
INSTRUCTIONS
WEEK 15
Weekly challenge
Complete all workouts and MAX!
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Finally, a central Freeletics this week is important, however, that their success
experience: La Semaine each unit completed. Although the body and the Will
d'enfer. is weaker. Remember: Give it up is not the option at
Freeletics.
The athletes are exactly characterized both physically This is the last week of this Guides. Lie down again in
and mentally enormously increased. Stuff. Watch your diet and give full diet.
FREELETICS FORCE
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NT TRAINING
AND MAX
and MAX, which makes it necessary for the Freeletics
Force Guide.
Guide segment.
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APHRODITE
For Aphrodite is not Equipment is required. There are no
mandatory breaks - neither inside nor between rounds. In
other words, it only pauses when you can't do more, and
always as low and short as possible.
APHRODITE
Burpees 50 40 30 20 10
Squats 50 40 30 20 10
Situps 50 40 30 20 10
ARTEMIS
Artemis is a necessary Klimmle pulling. Alternative
soccer field-goal and adapted other possible stable
movements. There are no mandatory breaks - nor
in or between the approach. In other words, it only
ARTEMIS
Round 1
Burpees 50
Pullups 50
Pumps 100
Squats 150
Burpees 50
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DIONE
For Dione all equipment is necessary. There is
no Pflichtpausen - either inside or between
rounds. Simply put, their only breaks when you
can't, and always so little and as short as
possible.
DIONE
Jumping Jacks 75
Burpees 25
Leg Levers 50
Jumping Jacks 75
Situps 50
Burpees 25
HADES
For Hades is a chin-up rod necessary. Otherwise, Breaks when you can't anymore and always so little
suitable for street football doors and other possible and short as possible.
stable movements. In addition, that required a race
track. There are no mandatory breaks - nor in or [Note: In the description is 2x40m, as it is
between the approach. In other words, it only useful, each tower in the same place at
. Start]
HADES
Burpees 25
Pullups 15
Pumps 15
Burpees 25
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METIS
For Métis all equipment is required. There is no
Pflichtpausen - either inside or between rounds.
Simply put, their only breaks when you can't, and
always so little
METIS
Burpees 10 25 10
Climbers 10 25 10
High jumps 10 25 10
POSEIDON
For Poseidon is a Klimmle pulling necessary. and always so little and short as
Alternative soccer field-goal and adapted other possible.
possible stable movements. There are no Poseidon is very short. The pace has been high
mandatory breaks - nor in or between the since the start of.
approach. In other words, it only
POSEIDON
Pullups 20 15 10 5
Pumps 20 15 10 5
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VENUS
For Venus all equipment is necessary. There
is no Pflichtpausen - neither inside nor
VENUS
Pumps 50
Penknives 20
Deep squats 50
ZEUS
For Zeus is a necessary Klimmzugstange. [Notes: mandatory breaks are to be seen throughout the
Otherwise, suitable Bolzplatz doors and other length regardless of whether you are already previously
stable Possible shots. In addition, a wall to lean prepared for the next round feels or not. In addition, the
necessary. Pause Time for the active time added together.]
ZEUS
HS pumps 5
Pullups 15
Pumps 25
Situps 35
Squats 45
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PULLUP MAX
100 seconds (1:40 minutes) pull-ups. So many representativesIn MAX, it is recommended in the previous
as possible Liche. No break right.
to decide if a performance tion provided with
or without stars is and accordingly all
Repetitions, either in their serious or modified
PushUp MAX in their Perform version.
100 seconds (1:40 minutes) pull-ups. So many representatives
as possible Liche. No break right.
MAX Situp
300 seconds (5 min) sit-ups. If rehearsals as possible. No
break right.
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EXERCISE
INSTRUCTIONS
All exercises follow regulated Presets of movement. The
Vorgaben serve, on the one hand, to prevent injuries and
on the other hand, for training to make services
comparable. It is still, adhere to the here or in App the
specifications described and continue to departments.
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BURPEES
Start: In the initial burpee position you are standing there. From the knee, hip and shoulders form a line.
Movement: Go down, stretch your legs backwards and touch the ground with your
chest. Stand up go back over everything (not necessarily own push ups) and do
a vertical jump with both feet leave the ground. During the Go knees, the hips and shoulders in a
vertical line should be and the hands should touch behind the head.
End: Once you are in contact with the ground again, is a completed rehearsal.
Notes: Make sure that the lower part of the tension movement to keep your belly and back.
MODIFIED VERSION
If the exercise is too difficult or as part of the workout is too heavy, then do the Modified Version:
Move down into the sinking position, without using the touching floor chest.
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CLIMBERS
MODIFIED VERSION
If the exercise is too difficult or as part of the workout is too heavy, then do the Modified Version:
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DEEP Squats
Start: Deep squats start from the right stand knee, hip and Shoulders form a line. The heels are the
maximum shoulder width.
Movement: Lower your hips until your thighs and calves touching.
Notes: The hands must not come into contact with the legs yet on the ground to have. Make sure to keep your
weight on your heels. Press your knees on and keep your upper body during the entire loading motion as straight as
possible. Also press your chest and keep your back straight.
MODIFIED VERSION
If the exercise is too difficult or as part of the workout is too heavy, then do the Modified Version:
Reduce your hips instead of all the way down as far as you can.
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HANDSTAND PUSHES
Start: In the starting position of the HS pumps you are in the stand hand - leaning against a wall. Your arms are fully
extended. The hands are more distant than the elbow on
lower movement point form an angle of 90 °. You can make your legs either stretch or elbow.
MODIFIED VERSION
If the exercise is too difficult or as part of the workout is too heavy, then do the Modified Version:
Directed by exercising your feet. Keep your buttocks as high as possible and your torso as
vertical as possible from the ground.
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High jumps
Departure: high jumps from knees to stand straight, hips and ecolestern form a line.
Movement: Go with both legs from the knees and touch with your tern school.
Notes: Make sure that your knees take off and landing not inward and that you abrollst on the
toes and the soles of the foot.
MODIFIED VERSION
If the exercise is too difficult or as part of the workout is too heavy, then do the Modified Version:
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Penknives
Start: In the starting position of the pocket knives you lie on your back. Fersen, legs, buttocks and shoulders touch
the ground. Touch your hands to the floor behind your head.
Movement: Move your legs and upper body at the same time above. Press your feet while your legs are
perpendicular to the floor. End: Return to the starting position to the nearest ERS repeat.
Notes: The legs stretched throughout the being movement. Make sure to keep
the tension in your body.
MODIFIED VERSION
If the exercise is too difficult or as part of the workout is too heavy, then do the Modified Version:
Raise your legs as high as you can and touch your shins.
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Puppets
Begin: In the Pantins' starting position you are standing shoulder-width apart. Palms touching thighs.
Movement: Perform the same time your hands behind your head and your feet together.
Notes: When pressing on the hands, the elbows should be in a line with your shoulders. In addition, the
head must be maintained during the entire movement.
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LEG LEVIERS
Start: In the starting position of the leg levers you are lying on your back. Heels, legs, buttocks and shoulders touch the
ground. Movement: lift both legs at the same time until they are perpendicular to the ground are.
Notes: The legs stretched throughout the movement and the feet were in contact. In addition, the
hands should be on the loose floor next to the body are. Pay attention to the tension in your body
and keep your back and press your lower back on the floor.
MODIFIED VERSION
If the exercise is too difficult or as part of the workout is too heavy, then do the Modified Version:
Take your hands under your buttocks and your legs will be pulled out so tight as needed.
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Pullups
Start: In the initial pull-up position you hang with fully extended arms in a bar. There is no contact with the
ground. The Bar, you can pick them.
Movement: Pull yourself until your chin is higher than the bar. End: Return to the starting position to
the nearest ERS repeat.
Notes: Make sure that tension and in your shoulders, your neck keep your back,
especially if you are working with momentum.
MODIFIED VERSION
If the exercise is too difficult or as part of the workout is too heavy, then do the Modified Version:
Go on the floor to bring your upper chin to the bar and then return the control to the
starting position.
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THRUST
Start: In the starting position pushups you lie on your stomach. The breast touches the ground. The thighs and hips
have no contact with the ground. The feet are more than the width of the shoulders, the hands at most until the
elbows form an angle of 90 °. Movement: Express yourself loudly, until your arms are fully extended. End: Return to
the starting position to the nearest ERS repeat.
Notes: Before each iteration, the hands must be raised, so that they no longer have contact with the
ground. Body training must be added during the entire movement line, and the waist and legs may never
leave the ground after the chest. Take care to keep the opening in the abdomen and buttocks.
MODIFIED VERSION
If the exercise is too difficult or as part of the workout is too heavy, then do the Modified Version:
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SITUPS
Departure: sit-ups start from a seated position. Both hands touch the
Notes: The buttocks and feet must, throughout the circulation tion resting on the ground.
In addition, the hands can apart
the starting position and not turning or contact with the body always on the ground have. Make sure to
maintain tension in your torso and back.
MODIFIED VERSION
If the exercise is too difficult or as part of the workout is too heavy, then do the Modified Version:
Touch the square of the earth at your feet with your knees.
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Squats
Throw: Squats start with the extended knees stand, the hips and shoulders forming a line. The heels are more
than shoulder width. Movement: Reduce your hips below knee height. End: Return to the starting position to the
nearest ERS repeat.
Notes: The hands must not come into contact with the legs yet on the ground to have. Make sure to keep your
weight on your heels. Press your knees on and keep your upper body during the entire loading motion as straight as
possible. Also press your chest and keep your back straight.
MODIFIED VERSION
If the exercise is too difficult or as part of the workout is too heavy, then do the Modified Version:
Reduce your hips rather than as deep as you can below the knee height.
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STAY
Our guides are good training from long term fitness basics. These recommendations are your own personal training
It's like saying, however, decide As long as its after as well as information on the Thousands Information
regarding training other based athletes. The permit for
progress to date is unprecedented.
a guide does not stop forrein. Success
otherwise go tacitearre flexible. Freeletics
FREELETICS FORCE
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CODE OF
DEONTOLOGY
It is forbidden to use the Freeletics Guides to reproduce. We help you in this area and expect in return that
We have Freeletics developed because we believe in the we just behave. We need prices for all are easily
potential to believe all of you. Because we mind believing affordable. If you ever make it happen to anyone,
that much more in you then you are applying to us. We find a solution.
FREELETICS FORCE
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Disclaimer
All information is provided without warranty. Neither the author nor Reference
the publisher can for any damages in the document before providing Does the work, including all its parts protected by copyright.
the resulting information, responsibility take over. Reproduction, dissemination, translation, etc. are without the
written permission of the publisher
FREELETICS FORCE