YOU CAN HAVE

RESULTS WHERE
YOU MAY HAVE

Apologies. YOU
CANNOT have
both.
3

SUMMARY
WHAT IS FREELETICS ........................................... .... ................................... 4

FREELETICS BASICS ................................................ ....................... 5

FORCE FREELETICS GUIDE OBJECTIVE ............................................. 6 ..

HARD TRAIN ................................................ ........................................... 8

TRAINING INSTRUCTIONS ............................................... .. ........................ 9

TRAINING AND MAX ............................................... ................................ 31

Practical advice ............................................... .. .............................. 37

STAY ................................................. ............................................. 50

EHRENKODEX ................................................. .............................................. 51

FREELETICS FORCE
4

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.

WHERE IS FREELETICS EXERCISE?

Are well suited for playgrounds, gymnasiums, gymnasiums, etc. Many workouts can also be done at home. Some do not
require

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.

HOLT YOU THE APP!

Don't worry, no one is alone. We are thousands. If you iOS users

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.

FREELETICS FORCE
5

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

Exercises in a fixed predetermined time repeated as

many times as possible. Here is the number of
repetitions that feed size. Since Freeletics is a bests s. more in exercise INSTRUCTIONS]. Star services are
game sport a central role. always rated higher than Services without a star, regardless of
whether

faster or slower or are more or less.

In addition to our Trainingsleistuntions, we also track

the development of our bodies. It recommended at
regular intervals Intervals of about 7-10 days To take
pictures, to a good overview of the changes to keep.
Without photos are hard steps to understand
because you everyday only small things, barely
visible changed.

FREELETICS FORCE
6

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-

Due to the high intensity of the Freeletics workouts,

especially Energy and Nährstoffzuconduit is through your determined diet
and also plays an important role. No matter who Going for her,
to build muscle without increasing body fat. fresh and balanced overeating is like an athlete, a Must. What
you need to be carefully monitored

The guide is structured consecutively, the weekly

instructions be drawn consecutively.
to successfully build muscles, can be found in our
Like every workout in its Nutrition Guide. It will soon be available.

completed its own speed and each exercise, a slight

Version exists, athletes can all levels of fitness after
Guide train. Nevertheless, the demand we add, before
Trainingsbecommend medical consent catch up - mainly
We want from the beginning einda clear: nothing comes
because the intensity of training is very high.
from nothing. There are no sleight of hand changes and
no excesses. Quite the contrary. The particularly
successful physical and Musketeer changes laufbau
cost a lot of time and labor,

To build muscle and success build muscle must and

con-stimuli ously intense central nervous system be
used. At the same time must the body always have
enough energy
a lot of sweat and effort. For everyone. Without exception.
Likewise, from-
but without exception, anyone can get the desired
results. It is your decision.

FREELETICS FORCE
7

Be disciplined, ambitious and persistent. And then

every each rewarded. Power of success can be
already as early as the first weeks. Diplomatic
failures usually occur

After about six to eight weeks one. Then it is to stay

tuned.

Your body is a mirror image of your

long-term lifestyle. As a result, it is

when Force Freeletics Guide not a closed

Program which once completed is to return then

to the old Gereturn habits. Ex-

absolutely not! Our guides are the Departure for a long

period of conversion of your sports and nutritional habits.
You will allow you very rapid progress. However, it is
essential that you after the completion of a non-Guides
stop exercising. Go on! In the long term, the choice
Performance and

have the desired appearance,

ways to train hard for the long haul and regain long-term health
nourish. In this sense:

COMMIT AND
NEVER
LEAVE.
FREELETICS FORCE
8

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.

Focus first on supporting. You did

it
everything in you. It hurts and requires changed the last bit
of power. But it pays off.

FREELETICS FORCE
9

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

Speaking 4 training and 3 Rest

days.
You are generally self-educated on days
when you are not trained.
Individual workouts are exactly given in order to exercise and
at the given repetition pay to attend. Explanations of the
individual workouts and exercises can be found in the
following segments of the Guides.
Training needs are a minimum objective. If you
are physically more able then additional units

Ten. Füllworkouts suitable are

always the first training session and the MAX first week.

Completed at least 75% of the prerequisites given (i.e. most of

the time 3 of 4) by next week progress.
Warms you up before a workout

and then spreads to you. For Warming are, for example,

Otherwise, the week, repeated.
Jogging, in the state

run, jump holds, Armekreisen and appropriate light

stretching exercises. So all that remains to one for
In addition to the training requirements are example, giving up is not an option. Never.
almost every week a particular performance task.
The accomplishment of the tasks which guarantees
them you continuously developed.

Remember, your training time to stop and MAX Reps to

count.

FREELETICS FORCE
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

FREELETICS FORCE
11

Initially appears very high workload. If you already

have less than 4 weeks of Freeletics training yet, it is
possible that their are not looking to be able to
comply with the requirements. Think of nothing.
Getting started is tough! Indeed, the first

major obstacle, a FreeleticsTo create complete

training. There may be quite a few attempts
needed. Stay tuned! Even if

her after the first workouts Sore muscles all over the body and
hardly move you

possible. Stay tuned! This is part of. Each and everyone

can provide.

FREELETICS FORCE
12

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.

FREELETICS FORCE
13

The biggest challenge of this

Week in 50 pull-ups per
Poseidon. Don't leave you of it
dissuaded.
All 50 in their stellar version
doing is a real challenge.
At first, it is completely normal when

its pulls less than 5 stars creates. Even if it last

week
have been pull-ups, which many still do not
provide. Do not deceive

From this. There is no Pullups Master of the

Fallen Sky yet. On the contrary, pull-ups

take a while.

Pay attention from the start of your down arm to

really fully reach - completely, not

almost completely - and enjoys the

Aching muscles! This very special pleasant DERS in the
palm of your arm even has its own name:

T-Rex. Why T-Rex? To guess

FREELETICS FORCE
14

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.

FREELETICS FORCE
15

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.

FREELETICS FORCE
16

As already mentioned, are star services evaluated always
higher as services without stars. It is therefore important
that all athletes piece by piece the Sternauguides tackle.
First lead to slower times.
Many of you have Freeletics trained only at home.
For Hades it is for the first time outside. Yes, it is
sometimes cold. Sometimes rain or snow there. Let
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.

Let yourself be on it do not get discouraged!

The only truly comparable

Services are star performance. Only then unfold
Workoutszei e and MAX repeats its full meaning.

Take the time and get your first star, even if it still
seems a distant prospect. Familiar

, then you owe it

create too. Once a star, always a Star!

FREELETICS FORCE
17

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.

FREELETICS FORCE
18

The MAX Leg Lever is in the current version of

the Freeletics Trainingsapp not included.

In addition, application users therefore derive

see the explanations in this

Approach Guide.

FREELETICS FORCE
19

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.

FREELETICS FORCE
20

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!

FREELETICS FORCE
21

Bright Day! That means three workouts

in a day. The individual

Workouts don't have to directly

be completed in sequence. Your you can distribute

through the day. Breaks after each bright day for at least
one day.

Do not let yourself go out of deterrent defect, three

workouts to end a day. Don't accept the excuse that

You do not have the time. Also three Workouts take

with more than time

a Fitnessstudiobe-ordinary research.

It is understood that the

Vigor during workouts decreases. Bite through you. Light
The days are mainly mental Challenge. Stay strong in the

Head, even when the body is weaker the memory is.

Take the challenge and give gas!

FREELETICS FORCE
22

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.

FREELETICS FORCE
23

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.

FREELETICS FORCE
24

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.

FREELETICS FORCE
25

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.

FREELETICS FORCE
26

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.

FREELETICS FORCE
27

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.

FREELETICS FORCE
28

TRAINING
INSTRUCTIONS
WEEK 14

UNIT 1
Zeus

UNIT 2
Metis

UNIT 3
Zeus

UNIT 4
Metis

Weekly challenge
Cancel your Zeus PB.

FREELETICS FORCE
29

TRAINING
INSTRUCTIONS
WEEK 15

HELL WEEK DAY 1

Aphrodite

HELL WEEK DAY 2

Artemis - 7min break - Situp MAX

HELL WEEK DAY 3

Venus, Hades, Situp MAX

HELL WEEK DAY 4

Artemis - 7min break - MAX legs

HELL day of week 5

Dione

HELL day of week 6

Poseidon - 3min break - MAX legs

HELL WEEK DAY 7 DAY HELL

Venus, Poseidon, Zeus

Weekly challenge
Complete all workouts and MAX!

FREELETICS FORCE
30

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.

Again and again, we willfully go to hell for even more out of

it.

When it comes to Freeletics Weeks Hell therefore, it

Day 3 and day 7 of the Workouts or MAX are not
could completely draw the body into
directly completed in sequence. Your it can distribute
throughout the day.
a relatively short time and with little leisure repeated at
the
To bring power limits and exceed their own
expectations. Many of our

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.

Hell Week means a lot of training.

7 days a week Freeletics. Full throttle. 7 times in a

row. Also always try to break your PB. Again

FREELETICS FORCE
31

NT TRAINING

On the following pages you will find all the workouts

AND MAX
and MAX, which makes it necessary for the Freeletics
Force Guide.

Individual workouts are exactly given in order to exercise and

at the given repetition pay to attend. Explanations of the
individual

The exercises can be found in the next

Guide segment.

FREELETICS FORCE
32

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

5 turns 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

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

Breaks when you can't anymore and always so little

and short as possible.

ARTEMIS

Round 1

Burpees 50

Pullups 50

Pumps 100

Squats 150

Burpees 50

FREELETICS FORCE
33

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

3 turns Round 1-3

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,
suitable for street football doors and other possible
stable movements. In addition, that required a race
track. There are no mandatory breaks - nor in or
between the approach. In other words, it only
Breaks when you can't anymore and always so little
and short as possible.
[Note: In the description is 2x40m, as it is
useful, each tower in the same place at

. Start]

HADES

3 turns Round 1-3

Burpees 25

Pullups 15

Pumps 15

Burpees 25

Run 80m (2x 40m)

FREELETICS FORCE
34

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

and as short as possible. Métis is very short. That

means great speed from the start.

METIS

3 turns Round 1 Round 2 Round 3

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

Breaks when you can no longer

POSEIDON

4 turns Round 1 Round 2 Round 3 Round 4

Pullups 20 15 10 5

Pumps 20 15 10 5

FREELETICS FORCE
35

VENUS
For Venus all equipment is necessary. There
is no Pflichtpausen - 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.

VENUS

4 turns Round 1-4

Pumps 50

Penknives 20

Deep squats 50

ZEUS
For Zeus is a necessary Klimmzugstange.
Otherwise, suitable Bolzplatz doors and other
stable Possible shots. In addition, a wall to lean
necessary.
[Notes: mandatory breaks are to be seen throughout the
length regardless of whether you are already previously
prepared for the next round feels or not. In addition, the
Pause Time for the active time added together.]

ZEUS

4 turns Round 1-4

HS pumps 5

Pullups 15

Pumps 25

Situps 35

Squats 45

Mandatory break between 2min

between laps

FREELETICS FORCE
36

MAX legs SQUAT MAX 300 seconds (5min) Squats.

300 seconds (5 minutes) of lever leg. So many representativesIf rehearsals as possible. No break right.
as possible Liche. No break right.

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.

FREELETICS FORCE
37

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.

FREELETICS FORCE
38

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.

FREELETICS FORCE
39

CLIMBERS

Start: climbers from the pushup position.

Movement: Put one foot on the level of your hands. Alternately walk across.

End: Each side counts as a repetition.

Notes: only the hands and feet are allowed to touch the ground during the whole movement and the seat
must be deeper in the edge positions than his shoulders.

Make sure to maintain tension in the abdomen and back.

MODIFIED VERSION

If the exercise is too difficult or as part of the workout is too heavy, then do the Modified Version:

Bring your feet up instead of going up to hand height as far as possible.

FREELETICS FORCE
40

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.

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 instead of all the way down as far as you can.

FREELETICS FORCE
41

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.

Movement: Go down and touch your head with the Ground.

End: Return to the starting position to the nearest ERS repeat.

Notes: 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:

Directed by exercising your feet. Keep your buttocks as high as possible and your torso as
vertical as possible from the ground.

FREELETICS FORCE
42

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.

End: Return to the starting position to the nearest ERS repeat.

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:

Draw your knees instead of on your shoulders as high as you can.

FREELETICS FORCE
43

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.

FREELETICS FORCE
44

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.

End: Return to the starting position to the nearest ERS repeat.

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.

FREELETICS FORCE
45

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.

End: Move it to the starting position for complete recurrence.

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.

FREELETICS FORCE
46

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.

FREELETICS FORCE
47

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:

Train by the movement of the knees.

FREELETICS FORCE
48

SITUPS

Departure: sit-ups start from a seated position. Both hands touch the

Ground in front of your feet.

Movement: Move your upper body and touch both Hands on the ground behind your
head.
End: Return to the starting position to the nearest ERS repeat.

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.

FREELETICS FORCE
49

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

is not a transformation program, but a sport, a fair and to

be the position. There is no end.

Regardless of training on! Stay diligent and

diszipliniert. Unleash your potential and let
yourself stop at nothing!

The more you advance, the more

specific to the An-
training requirements
program, through which you continue to make continuous
progress. For Appnutzer So we will soon personalized

Propose training recommendations, always make sure that

their your goals as quickly as humanly possible.

FREELETICS FORCE
51 51

CODE OF
DEONTOLOGY
It is forbidden to use the Freeletics Guides to reproduce.
We have Freeletics developed because we believe in the
potential to believe all of you. Because we mind believing
that much more in you
We help you in this area and expect in return that
we just behave. We need prices for all are easily
affordable. If you ever make it happen to anyone,
then you are applying to us. We find a solution.

infected that their trusts you. Because we believe it is

our Makes life more beautiful if we exploit our physical
potentials.

FREELETICS FORCE
52

Freeletics Copyright © Freeletics, All rights reserved. First edition

www.freeletics.com 2013
Munich

Disclaimer
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Reproduction, dissemination, translation, etc. are without the
written permission of the publisher

Since Freeletics is an intense workout, recom-

We are absolutely lacking, before we start training

to consult a doctor. This applies in particular to the suspicion

of one or to a known cardiovascular disease, Swannancy or
the like.

FREELETICS FORCE