Freeletics Cardio and Strength

53 Pages·2013·6.92 MB·English

by  Freeletics

DON’T WISH FOR IT,
WORK FOR IT.
3
CONTENT
WHAT IS FREELETICS? ................................................................................4
FREELETICS BASICS ...................................................................................5
GOAL OF THE FREELETICS CARDIO & STRENGTH GUIDE......................6
TRAIN HARD...................................................................................................8
TRAINING INSTRUCTIONS ..........................................................................9
WORKOUTS AND MAX ...............................................................................31

EXERCISE EXPLANATIONS .......................................................................38
KEEP WORKING...........................................................................................51
CODE OF HONOR.........................................................................................52
FREELETICS CARDIO & STRENGTH GUIDE
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WHAT IS FREELETICS?
Freeletics is a sport. The core of Freeletics is a set of predefined
high-intensity workouts. All workouts are bodyweight only. You always do
them 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 TO 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 pullup bar, a wall or some sort of running track. Also, Freeletics can
be trained both alone and in a group.
WHY FREELETICS?
The high intensity allows for impressive results despite significantly reduced
workout times. Also, you only need your bodyweight. That means you can
work out efficiently anywhere and anytime.
GET THE APP!
No worries. Nobody is alone. We are thousands of athletes. If you are an
iOS user, download the free Freeletics Training App and connect to athletes
around the globe. Apps for other operating systems will follow.
FREELETICS CARDIO & STRENGTH GUIDE
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FREELETICS
BASICS
Freeletics contains two types of Your fastest time of a certain
training: Workouts and MAX. workout and your highest number
Workouts are a given set of exer- of repetitions of a certain MAX are
cises. The exercises have to be called personal best (PB). Since
completed in the exact same order Freeletics is a sport, PBs play an
and number as stated. All workouts important role.
are for time. Complete them as fast If you complete a workout or MAX
as possible. Your workout time is without a single modified repetition,
the performance measure. your performance receives a star
At MAX, you will get a certain (*). [Exercise modifications enable
amount of time to complete as athletes of all performance levels to
many repetitions of one exercise train Freeletics. See section
as possible. Here, your number EXERCISE EXPLANATIONS for
of repetitions is your performance more.] Star performances are
measure. always ranked before performances
without a star, no matter if they are
faster or slower, higher or lower.
Besides our performances, we also
track the development of our
bodies. We recommend you to take
pictures regularly about every 7-10
days. Without pictures, it will be
difficult to track physical progress
since your body will only change a
tiny bit every day.
FREELETICS CARDIO & STRENGTH GUIDE
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CARDIO &
STRENGTH
GUIDE
The Freeletics Cardio & Strength allow for progress in both direc-
Guide is a goal oriented training tions. Still, you would certainly build
plan to build strength and muscle muscle faster if you trained with the
and simultaneously burn fat. Only Freeletics Strength Guide.
Freeletics workouts and MAX will Short and intense Freeletics
be used. The guide is particularly workouts will stimulate your system.
suited for overweight people aiming Your energy and nutrients intake
for a ripped body. is a function of your nutrition and
equally important. No matter what
The training guide contains con- goal you have, a fresh and
secutive training instructions that balanced nutrition is a must for
are supposed to be done one after every athlete. Our nutrition guide
another. Athletes of all fitness levels telling you exactly what rules you
can use the guide, since everybody have to follow will be available
completes the workouts at his own soon.
pace and since there is an easy
version of every exercise. Never- We want to talk straight from the
theless, we ask you to consult a beginning: Nothing comes easy.
doctor before starting Freeletics, There are no magical
especially because the training transformations and no shortcuts.
intensity is very high. On the contrary, physical changes
take a lot of time, energy and disci-
To successfully build strength and pline, sweat and effort. For
muscle while losing fat at the same everybody - there are no
time, your muscles and nervous exceptions. On the other hand,
system need to be exposed to everybody can achieve the desired
intense stimuli continually while you results. Hard work pays off. For
keep your calorie intake below your everybody – there are no
calorie expenditure. At that, it is of exceptions either. It is your choice.
particular importance that you eat Be ambitious, disciplined and
the right amount of the right persistent.
nutrients – especially protein – to Your performance will increase
FREELETICS CARDIO & STRENGTH GUIDE
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significantly within the first weeks
already. Your appearance will start
to change noticeably after six to
eight weeks. Then it’s all about
keeping the hard work up and stay-
ing focused.
Your body is a mirror of your
lifestyle. Consequently, the Fre-
eletics Cardio & Strength Guide
has no predefined end. 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 cru-
cial 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:
COMMIT
AND DON‘T
EVER QUIT.
FREELETICS CARDIO & STRENGTH GUIDE
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TRAIN HARD

Freeletics is really tough. This is the first step towards your
Especially at the beginning, the new self. You are about to become
workouts seem to be huge, the strong, well-conditioned and
own fitness tiny and the workload awesomely good-looking.
way too high. No worries. This will Look in the mirror for one last time,
change quickly. All of you who have because what you see now will
already been with us for a while soon belong to the past.
know that. Focus on not giving up.
You have it within you - every
single one of you. It’s painful and
exhausting but it pays off.
FREELETICS CARDIO & STRENGTH GUIDE
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TRAINING
INSTRUCTIONS
In the following, you will find all Pullups are a very important part
training instructions for the next of the Freeletics Cardio & Strength
15 weeks. One session equals the Guide. You will therefore need a
amount of training for one day. In pullup bar or some other sort of
the first week, for instance, you will stable pullup appliance (at home,
have 5 days of training and 2 rest outside, at a gym or at a fitness
days. It is generally up to you when club).
to take those rest days.
Make sure to complete all workouts
The instructions equal the with the exact same order and num-
minimum required workload. If you ber of repetitions as stated below.
are capable of training more, you All workouts and exercises will be
can complete additional workouts. explained in detail within the next
The first workout and the first MAX sections of the guide.
of each week are suitable to be
added whenever you want to. We recommend you to warm-up
Complete at least 80% of the before every training session and
sessions (mostly 4 of the given 5) to stretch afterwards. For warming
to proceed to the next week. If you up, Jogging, jumping jacks, arm
complete less, repeat the circles, light stretching and the like
corresponding week. are suitable.
You will often receive a weekly Finally, there is just one last thing to
challenge. Completing those say: Quitting is not an option.
challenges will make sure that you Never.
progress continually.
Also, don’t forget to record your
workout times and MAX repetitions.
FREELETICS CARDIO & STRENGTH GUIDE
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TRAINING
INSTRUCTIONS
WEEK 1
SESSION 1
Venus
SESSION 2
Burpee MAX
SESSION 3
Aphrodite
SESSION 4
Squat MAX
SESSION 5
Dione
FREELETICS CARDIO & STRENGTH GUIDE