Freeletics (document en anglais)



DON’T WISH FOR IT, WORK FOR IT.

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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.

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FREELETICS

BASICS

Freeletics contains two types of training: Workouts and MAX. Workouts are a given set of exer- cises. 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.

If you complete a workout or MAX without a single modified repetition, your performance receives a star (*). [Exercise modifications enable athletes of all performance levels to train Freeletics. See section EXERCISE EXPLANATIONS for more.] Star performances are 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.

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CARDIO & STRENGTH

GUIDE

The Freeletics Cardio & Strength Guide is a goal oriented training plan to build strength and muscle and simultaneously burn fat. 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 con- secutive 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. Never- theless, 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

allow for progress in both direc- tions. 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 disci- pline, 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

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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

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