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Freeletics Cardio Guide .pdf



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IT‘S ALWAYS TOO
EARLY TO QUIT

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3

CONTENT

WHAT IS FREELETICS?..................................................................................4
FREELETICS BASICS.....................................................................................5
GOAL OF THE FREELETICS CARDIO GUIDE .............................................6
TRAIN HARD...................................................................................................8
TRAINING INSTRUCTIONS ..........................................................................9
WORKOUTS AND MAX ................................................................................31
EXERCISE EXPLANATIONS.........................................................................36
KEEP WORKING ..........................................................................................47
CODE OF HONOR.........................................................................................48

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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 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.
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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FREELETICS
CARDIO GUIDE
The Freeletics Cardio Guide is a
goal oriented training plan to
improve endurance and reduce
weight. Only Freeletics workouts
and MAX will be used. The Cardio
Guide is particularly suited to lose
weight and tone your body without
gaining a lot of muscle – especially
not at your upper body and arms.

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 her 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 lose weight successfully, you
have to make sure that your calorie
expenditure is continually higher
than your calorie intake. Training
Freeletics will keep your calorie
expenditure high. Workouts of less
than an hour on average are totally
sufficient because of the intensity.
Your calorie intake is a

consequence of your nutrition. 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 and energy, 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
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
staying focused.

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Your body is a mirror of your
lifestyle. Consequently, the Freeletics Cardio 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 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:

COMMIT
AND DON‘T
EVER QUIT.

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TRAIN HARD
Freeletics is really tough.
Especially at the beginning, the
workouts seem to be huge, the
own fitness tiny and the workload
way too high. No worries. 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. It’s painful and
exhausting but it pays off.

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.

Decide to move towards your goals
on every single day. Ban the option
to skip training. Make it part of your
everyday life. You wouldn’t stop

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TRAINING
INSTRUCTIONS
In the following, you will find all
training instructions for the next
15 weeks. 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.
Complete at least 80% of the
sessions (mostly 4 of the given 5)
to proceed to the next week. If you
complete less, repeat the
corresponding week.

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.
Also, don’t forget to record your
workout times and MAX repetitions.
Finally, there is just one last thing to
say: Quitting is not an option.
Never.

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

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TRAINING
INSTRUCTIONS
WEEK 1

SESSION 1
Dione

SESSION 2

Burpee MAX - 5min break - Squat MAX 5min break - Burpee MAX

SESSION 3
Aphrodite

SESSION 4

Burpee MAX - 5min break - Squat MAX 5min break - Burpee MAX

SESSION 5
Dione

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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.
But no worries, that’s totally normal.
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. Don’t
give up! You will adapt and improve
quickly!

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TRAINING
INSTRUCTIONS
WEEK 2

SESSION 1
Aphrodite

SESSION 2

Burpee MAX - 3min break - Situp MAX 3min break - Burpee MAX

SESSION 3
Iris

SESSION 4

Burpee MAX - 3min break - Situp MAX 3min break - Burpee MAX

SESSION 5
Aphrodite

CHALLENGE OF THE WEEK
Set up a new Aphrodite PB twice.

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So far, many of you have trained
Freeletics only at home.
For Iris, you have to go outside
for the first time. Yes, sometimes
it’s cold. Sometimes it’s raining or
snowing. Don’t let unimportant things like that hold you back.
That’s part of Freeletics. Take a
towel or mat with you and get started. If you are freezing, work faster.

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TRAINING
INSTRUCTIONS
WEEK 3

SESSION 1
Dione

SESSION 2

Burpee MAX - 5min break - Burpee MAX 3min break - Burpee MAX

SESSION 3
Venus

SESSION 4

Burpee MAX - 5min break - Burpee MAX 3min break - Burpee MAX

SESSION 5
Dione

CHALLENGE OF THE WEEK
Set up a new Dione PB and a new
Burpee MAX PB.

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TRAINING
INSTRUCTIONS
WEEK 4

SESSION 1
Aphrodite

SESSION 2

Burpee MAX - 5min break - Leg Lever
MAX - 3min Break - burpee MAX 3min break - Leg Lever MAX

SESSION 3
Aphrodite

SESSION 4

Burpee MAX - 5min break - Leg Lever
MAX - 3min break - Burpee MAX 3min break - Leg Lever MAX

SESSION 5
Aphrodite

CHALLENGE OF THE WEEK

Complete at least one Aphrodite with star.

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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. Don’t let that bother you!

Currently, the Freeletics training
app doesn‘t contain the Leg Lever
MAX.
Therefore, all of you including app
users have to refer to the explanations in this guide.

Take your time and get your first
star, even if it still seems to be far
away. Believe in yourselves. You
can do it!
Once a star, always a star!

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TRAINING
INSTRUCTIONS
WEEK 5

SESSION 1
Dione

SESSION 2

Squat MAX - 5min break - Pushup MAX 3min break - Metis

SESSION 3
Dione

SESSION 4

Squat MAX - 5min break - Pushup MAX 3min break - Metis

CHALLENGE OF THE WEEK
Set up a new Squat MAX PB.

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TRAINING
INSTRUCTIONS
WEEK 6

SESSION 1
Iris

SESSION 2

Burpee MAX - 5min break - Squat MAX 5min break - Burpee MAX - 1min break Situp MAX

SESSION 3

Aphrodite

SESSION 4

Burpee MAX - 5min break - Squat MAX 5min break - Burpee MAX - 1min break Situp MAX

SESSION 5

Iris

CHALLENGE OF THE WEEK
Set up a new Burpee MAX PB twice.

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TRAINING
INSTRUCTIONS
WEEK 7

HELL DAY 1

Metis, Aphrodite, Iris

HELL DAY 2

Dione, Metis, Aphrodite

HELL DAY 3

Metis, Aphrodite, Iris

CHALLENGE OF THE WEEK
Complete all workouts!

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Hell Day! That means three
workouts on one day. You don’t
have to do them in a row. 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.
Don’t be frightened and don’t
accept the excuse that you have no
time. 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!

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TRAINING
INSTRUCTIONS
WEEK 8

SESSION 1
Apollon

SESSION 2

Leg Lever MAX - 3min break - Metis

SESSION 3
Aphrodite

SESSION 4

Apollon

SESSION 5

Leg Lever MAX - 3min break - Metis

CHALLENGE OF THE WEEK
Set up a new Aphrodite PB.

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Currently, the Freeletics training
app doesn‘t contain Apollon.
Therefore, all of you including app
users have to refer to the explanations in this guide.

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TRAINING
INSTRUCTIONS
WEEK 9

SESSION 1
Dione

SESSION 2

Metis - 7min break - Aphrodite

SESSION 3
Dione

SESSION 4
Dione

CHALLENGE OF THE WEEK
Complete at least one Dione with star.

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TRAINING
INSTRUCTIONS
WEEK 10

SESSION 1
Dione

SESSION 2
Iris

SESSION 3
Aphrodite

SESSION 4

Apollon

SESSION 5

Metis - 5min break - Situp MAX

CHALLENGE OF THE WEEK
Setup a new Dione PB.

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TRAINING
INSTRUCTIONS
WEEK 11

SESSION 1
Dione

SESSION 2
Apollon

SESSION 3

Burpee MAX - 3min break - Burpee MAX 5min break - Burpee MAX

SESSION 4
Iris

SESSION 5
Aphrodite

CHALLENGE OF THE WEEK
Set up a new Burpee MAX PB.

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TRAINING
INSTRUCTIONS
WEEK 12

SESSION 1
Apollon

SESSION 2

Situp MAX - 3min break - Burpee MAX
5min break - Situp MAX

SESSION 3
Iris

SESSION 4

Situp MAX - 3min break - Burpee MAX
5min break - Situp MAX

SESSION 5
Apollon

CHALLENGE OF THE WEEK
Set up a new Apollon PB.

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TRAINING
INSTRUCTIONS
WEEK 13

SESSION 1

Squat MAX - 5min break - Metis

SESSION 2
Iris

SESSION 3
Dione

SESSION 4
Iris

SESSION 5

Squat MAX - 3min break - Metis

CHALLENGE OF THE WEEK
Set up a new Iris PB twice.

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TRAINING
INSTRUCTIONS
WEEK 14

SESSION 1
Apollon

SESSION 2

Situp MAX - 5min break - Metis 3min break - Situp MAX

SESSION 3
Venus

SESSION 4

Situp MAX - 3min break - Burpee MAX 5min break - Situp MAX

SESSION 5
Iris

CHALLENGE OF THE WEEK
Set up a new Apollon PB.

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TRAINING
INSTRUCTIONS
WEEK 15

HELL WEEK TAG 1
Aphrodite

HELL WEEK TAG 2

Iris - 7min break - Burpee MAX

HELL WEEK TAG 3

Dione, Squat MAX, Metis

HELL WEEK TAG 4

Aphrodite - 7min break - Leg Lever MAX

HELL WEEK TAG 5

Iris

HELL WEEK TAG 6

Dione - 7min break - Squat MAX

HELL WEEK TAG 7: HELL DAY
Aphrodite, Metis, Apollon

CHALLENGE OF THE WEEK
Complete all workouts and MAX!

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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 Weeks made many of our
athletes much stronger – both
physically and mentally.
Hell Week means a lot of training.
7 days, 7 times Freeletics. All out: 7
days in a row. 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.
Remember: This is Freeletics.
Quitting is not an option.
On Day 3 and Day 7, you don’t
have to complete all three workouts
in a row.
This is the last week of this guide.
Eat clean and once more give it
your all!

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WORKOUTS
UND MAX
In this section, you will find all
workouts and MAX that you will
need to complete the Freeletics
Cardio Guide.
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.

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APHRODITE
Aphrodite does not require equipment. 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.
APHRODITE
5 Rounds

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

APOLLON
Apollon requires space to run
400m. 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.
APOLLON
3 Rounds

Round 1-3

Burpees

25

Run

400m

Deep Squats

50

Run

400m

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DIONE
Dione does not require equipment.
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.
DIONE
3 Rounds

Round 1-3

Jumping Jacks

75

Burpees

25

Leg Levers

50

Jumping Jacks

75

Situps

50

Burpees

25

IRIS
Iris requires space to run 1km.
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.
[Remark: Run 1km, complete 5
rounds of Jumping Jacks and Climbers after that, then run 1km again.]
IRIS
Run

1km

5 Rounds

Round 1-5

Jumping Jacks

100

Climbers

100

Run

1km

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METIS
Metis does not require equipment.
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. Metis is very short,
work fast from the beginning.
METIS
3 Rounds

Round 1

Round 2

Round 3

Burpees

10

25

10

Climbers

10

25

10

High Jumps

10

25

10

VENUS
Venus does not require equipment.
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.
VENUS
4 Rounds

Round 1-4

Pushups

50

Jackknives

20

Deep Squats

50

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BURPEE MAX
300 seconds (5min) Burpees. As
many repetitions as possible. No
breaks.

SQUAT MAX
300 seconds (5min) Squats. As
many repetitions as possible. No
breaks.

LEG LEVER MAX
300 seconds (5min) Leg Levers. As
many repetitions as possible. No
breaks.

At MAX, we recommend you to
choose whether you do it with or
without * up front. Then do all
repetitions in the according version.

PUSHUP MAX
100 seconds (1:40min) Pushups.
As many repetitions as possible. No
breaks.
SITUP MAX
300 seconds (5min) Situps. As
many repetitions as possible. No
breaks.

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EXERCISE
EXPLANATIONS

Every Freeletics exercise follows
certain standards. On the one hand
they reduce the risk of injuries and
on the other hand they make sure
that performances are comparable.
Read the standards carefully and
adhere to them.

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BURPEES

Start: Burpees start from a standing position. Your knees hips and shoulders
are in a line.
Movement: Drop down, extend your feet back and touch the ground with your
chest. Get back up (however you want to, not necessarily a strict pushup)
and perform a jump - both feet leave the ground, your knees, hips and shoulders are in a vertical line and your hands touch behind your head.
End: When your feet touch the ground again, one repetition is completed.
Remarks: Make sure to keep your abs and back tight during the bottom part
of the movement.

MODIFIED VERSION

If the exercise is too difficult or becomes too difficult during the workout, do
the modified version:
Move into the pushup position without touching the ground with your chest.

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CLIMBERS

Start: Climbers start from the pushup position.
Movement: Bring one foot level with your hands. Switch feet.
End: Each side counts as one repetition.
Remarks: During the whole movement, only your hands and feet may touch
the ground and your hips have to be below your shoulders at the end of
every rep.
Make sure to keep your abs and back tight.

MODIFIED VERSION

If the exercise is too difficult or becomes too difficult during the workout, do
the modified version:
Bring your feet as close to your hands as you can instead of bringing them
level with your hands.

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DEEP SQUATS

Start: Deep Squats start from a standing position. Your knees hips and shoulders are in a line. 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.

MODIFIED VERSION

If the exercise is too difficult or becomes too difficult during the workout, do
the modified version:
Lower your hips as far as you can instead of lowering them all the way down.

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HIGH JUMPS

Start: High Jumps start from a standing position. Your knees, hips and
shoulders are in a line.
Movement: Jump up vertically with both feet and make contact between your
knees and shoulders.
End: Return to starting position to complete one repetition.
Remarks: Make sure your knees don’t turn in and to land softly on your toes
and balls of your feet.

MODIFIED VERSION

If the exercise is too difficult or becomes too difficult during the workout, do
the modified version:
Pull your knees up as high as you can instead of pulling them all the way to
your shoulders.

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JACKKNIVES

Start: Jackknives start from a lying position. 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.
End: Return to starting position to complete one repetition.
Remarks: Your legs have to be straight during the whole movement.
Make sure too keep your core tight.

MODIFIED VERSION

If the exercise is too difficult or becomes too difficult during the workout, do
the modified version:
Lift your legs as high as you can and touch your shins.

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42

JUMPING JACKS

Start: Jumping Jacks start from a standing position. Your palms touch your
thighs.
Movement: Make your feet touch and make your hands touch behind your
head.
End: Return to starting position to complete one repetition.
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.

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LEG LEVERS

Start: Leg Levers start from a lying position. Your heels, legs, butt and shoulders touch the ground.
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.

MODIFIED VERSION

If the exercise is too difficult or becomes too difficult during the workout, do
the modified version:
Put your hands under your butt and bend your legs as much as you need to.

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PUSHUPS

Start: Pushups start from a lying position. 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. The angles at your elbows may
not exceed 90°.
Movement: Push up until your arms are completely locked.
End: Return to starting position to complete one repetition.
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.

MODIFIED VERSION

If the exercise is too difficult or becomes too difficult during the workout, do
the modified version:
Perform the movement from your knees.

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SITUPS

Start: Situps start from a sitting position. Both of your hands touch the ground
in front of your feet.
Movement: Move your torso downwards and touch the ground behind your
head with both hands.
End: Return to starting position to complete one repetition.
Remarks: Your butt and feet have to touch the ground during the whole
movement and - except for the starting position and turning point - your
hands are neither allowed to touch your body nor the ground. Make sure to
keep your core and back tight.

MODIFIED VERSION

If the exercise is too difficult or becomes too difficult during the workout, do
the modified version:
Touch your knees instead of the ground in front of your feet.

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SQUATS

Start: Squats start from a standing position. Your knees hips and shoulders
are in a line. Your heels may not be further than shoulder width apart.
Movement: Lower your hips below your knees.
End: Return to starting position to complete one repetition.
Remarks: 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.

MODIFIED VERSION

If the exercise is too difficult or becomes too difficult during the workout, do
the modified version:
Lower your hips as far as you can instead of lowering them below your
knees.

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KEEP WORKING
Our guides are a good basis for a
fit and active lifestyle. However, it
is crucial that you do not stop after
you‘ve finished one of them. Keep
working! Otherwise you will
inevitably move back to where
you’ve started from. Freeletics is
not a transformation program.
Freeletics is a sport, a way of life.
There is no end to it.
The further you get, the more
specific the requirements for a
training plan get that will still allow
you to make significant progress.
We are therefore soon offering
personalized training recommendations to our app users.

These recommendations are based
on your personal training information and on the training information
of thousands of other athletes. They
will enable you to reach your goals
faster than ever.
No matter if you use our app or not,
keep training! Stay hardworking and
disciplined. Unleash your potential
and let nobody hold you back.

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48 48

CODE OF
HONOR
It is not allowed to duplicate any of
the Freeletics guides.
We developed Freeletics because
we believe in the potential of every
single one of you; because we
believe that there is so much more
within you than you dare to think;
because we believe that unleashing
these potentials will make your lives
better.

This is what we give you. In return,
we expect you to be fair.
We charge prices that everybody
can afford.
If anybody is not able to afford it, let
us now. We will find a solution.

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49

Freeletics
www.freeletics.com
München

Copyright © Freeletics, All rights reserved.
1st Edition 2013

Disclaimer
All information in this document is supplied
without liability. Neither the authors nor the publishers will assume liability for damage or harm
resulting from information provided in this document. Freeletics is intense. We recommend
everybody to consult a doctor before starting
Freeletics; especially if you have or might have
a cardiovascular disease, if you are or might be
pregnant or the like.

Remark
Freeletics training guides are copyrighted.
Without written permission from the pubisher,
duplication, transfer, translation and the like are
prohibited.

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