Subscribe

Share

Past Issues

Translate

RSS

View this email in your browser

Forward to Friend

NOTE: We extended our free offer. Here is an overview.

FREE 1) Freeletics basic package: 5 instead of 3 newsletters with all workouts that where part of the Freeletics pre app kickoff. 2) Free Freeletics training app. CHARGED Soon: Goal oriented training plans. Future: Premium app/ app services and personalized training recommendations.
open in browser PRO version
Are you a developer? Try out the HTML to PDF API

pdfcrowd.com

Thereby, everybody will get enough free workouts to train Freeletics successfully. At the same time, we will soon offer goal oriented training plans on www.freeletics.com like many of you asked us to.

ATHLETES!
Its Monday! Its time for a new workout!

METIS
The new workout is called Metis. It doesnt require equipment. There are no mandatory breaks. Metis is a very short workout. That means high speed from the beginning to the end. WORKOUT STRUCTURE 3 Rounds Round 1 Burpees Climbers High Jumps BURPEES 10 10 10

Round 2 25 25 25

Round 3 10 10 10

Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Movement: Make your chest touch the ground. Get back up (however you want to, not necessarily a strict pushup) and perform a jump both feet have to leave the ground, knees, hips
open in browser PRO version
Are you a developer? Try out the HTML to PDF API

pdfcrowd.com

and shoulders have to be in a vertical line and your hands have to touch behind your head. End: When your feet touch the ground again, one repetition is completed. Additional remarks: Make sure to keep your core tight. Modified version: If burpees are too difficult or become too difficult during the workout, do the modified version:

Move into the pushup position without touching the ground with your chest.

CLIMBERS

Start: Start from the pushup position. Movement: Bring one foot level with your hands. Switch feet. End: Each side counts as one repetition. Additional remarks: Only your hands and feet may touch the ground. 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 climbers are too difficult or become too difficult during the workout, do the modified version:
open in browser PRO version
Are you a developer? Try out the HTML to PDF API

pdfcrowd.com

Bring your feet as close to your hands as you can instead of bringing them level with your hands.

HIGH JUMPS

Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Movement: Jump up with both feet and make your knees touch your shoulders. End: Return to starting position to complete one repetition. Additional remarks: Make sure your knees dont turn in and to land softly on your toes and balls of your feet. Modified Version: If high jumps are too difficult or become too difficult during the workout, do the modified version:

open in browser PRO version

Are you a developer? Try out the HTML to PDF API

pdfcrowd.com

Pull your knees up as high as you can instead of pulling them all the way to your shoulders. By now, you know Aphrodite, Zeus, Dione, Metis, Pushup MAX and Squat MAX. Keep pushing and train at least four times a week. Complete all workouts as fast as you can and set up new PBs! The following links will lead you to the newsletters containing the workouts of the last weeks. Workout Week#1 Aphrodite Workout Week#2 Squat and Pushup MAX Workout Week#3 Zeus and Dione You have already made your first big performance improvements. It is getting harder to set up PBs. Step by step, the game is getting serious. Keep on moving forward! Every improvement is valuable, even if its only a few seconds. If you seem to be stuck or if you have bad performances from time to time, dont let it get you down! We do all have bad times every now and then. Its all about getting back up! You will be surprised at how much more you have within you!

Freeletics Instructor Team

open in browser PRO version

Are you a developer? Try out the HTML to PDF API

pdfcrowd.com

You receive this email bec ause you opted in at Freeletic s.com with <<Email Address>> and decided to become truly fit. If you don't want to pursue this goal anymore, you can unsubscribe from this list or update subscription preferences Disclaimer: The advice and information contained in this email may not be appropriate for all individuals. Therefore Freeletic s is not responsible for any injuries or health conditions that may result from advice, opinions, and programs represented in this email. The information in this email is not a replacement for medical advice. You should consult a physic ian before starting any diet or exercise program. We c laim no responsibility for any injuries you might sustain. It is your responsibility to warm up properly, perform each movement correc tly, and ultimately to decide whether or not you are c apable of performing the exerc ise/workout without sustaining injury. Copyright 2013 Freeletics, All rights reserved. Freeletic s | Hestr. 89 | 80797 Munic h, Germany

open in browser PRO version

Are you a developer? Try out the HTML to PDF API

pdfcrowd.com