Subscribe

Share

Past Issues

Translate

RSS

View this email in your browser

Forward to Friend

ATHLETES!
Today, you get two workouts! A cardio workout and a strength workout. Cardio workouts are ideal to burn fat, strength workouts are ideal to build muscle. In general, Freeletics workouts can be separated into these two categories cardio and strength. Some workouts, like Aphrodite for example, belong to both categories.

CARDIO WORKOUT: DIONE

The cardio workout is called Dione. It doesnt require equipment. There are no mandatory breaks. WORKOUT STRUCTURE
open in browser PRO version
Are you a developer? Try out the HTML to PDF API

pdfcrowd.com

3 Rounds Jumping Jacks Burpees Leg Levers Jumping Jacks Situps Burpees JUMPING JACKS

Rounds 1-3 75 25 50 75 50 25

Start: Start form a standing position. Your palms touch your thighs. Movement: Make your feet touch while you make your hands touch behind your head. End: Return to starting position to complete one repetition. Additional remarks: Your head has to be upright during the whole movement. Your elbows may not point forward when your hands are touching.

BURPEES

open in browser PRO version

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

pdfcrowd.com

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 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 push-up position without touching the ground with your chest.

LEG LEVERS

open in browser PRO version

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

pdfcrowd.com

Start: Start from a lying position. Your heels, legs, butt and shoulders touch the ground. Movement: Lift your legs until they are vertical. End: Return to starting position to complete one repetition. Additional remarks: During the whole movement, your feet have to be in contact and your legs have to be straight. Your hands have to lie flat on the ground next to your body. Make sure to keep your core and back tight and to press your lumbar region to the ground. Modified version: If leg levers are too difficult or become 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.

SITUPS

open in browser PRO version

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

pdfcrowd.com

Start: 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. Additional remarks: Your butt may never leave the ground. Make sure too keep your core tight. Modified version: If situps are too difficult or become too difficult during the workout, do the modified version.

Touch your knees instead of the ground in front of your feet.

STRENGTH WORKOUT: ZEUS

The strength workout is called Zeus. It requires a pullup bar and a wall. There are mandatory breaks of 2min after every round. They are included in the overall workout time. AUFBAU DES WORKOUTS 4 Rounds HS Pushups
open in browser PRO version

Rounds 1-4 5
pdfcrowd.com

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

Pullups Pushups Situps Squats Mandatory Break HS PUSHUPS

15 25 35 45 2min

Start: Start from a handstand leaning on a wall or something comparable. Your arms are completely locked. Your feet are straight or bent. Movement: Make your head touch the ground. End: Return to starting position to complete one repetition. Additional remarks: The angles at your elbows may not exceed 90 at the bottom part of the movement. Make sure to keep your core tight. Modified version: If hs pushups 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

Perform the movement from your feet keeping your torso as vertical as possible.

PULLUPS

Start: Start from a hanging position. Your arms are completely locked and you dont touch the ground. You may grip the bar however you want to. Movement: Pull yourself up until your chin is above the bar. End: Return to starting position to complete one repetition. Additional remarks: Make sure to keep your core tight. It is allowed to kip. Modified version: If pullups 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

Jump up to bring your chin above the bar. Then return to starting position in a controlled movement.

PUSHUPS

Start: Start from a lying position. Your chest touches the ground. Your feet are no 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. Additional remarks: Your hands have to leave the ground before every repetition. Your body has to be in a line throughout the upward movement. Particularly, your chest may not leave the ground before your hips and legs. Keep your abs and butt tight. Modified Version: If pushups are too difficult or become too difficult during the workout, do the modified version.

Perform the exercise from your knees.

open in browser PRO version
Are you a developer? Try out the HTML to PDF API

pdfcrowd.com

SQUATS

Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Movement: Lower your hips below your knees. End: Return to starting position to complete one repetition. Additional 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 squats are too difficult or become too difficult during the workout, do the modified version.

Lower your hips as far as you can instead of lowering them below your knees.

OBJECTIVE OF THE WEEK

Choose Dione if you want to increase your cardio or if you want to lose weight. Choose Zeus if you want to build strength or muscle. As always, try to set up a new PB at every session.
open in browser PRO version
Are you a developer? Try out the HTML to PDF API

pdfcrowd.com

The following links will lead you to Aphrodite and the MAX. Aphrodite MAX Since many of you asked us, we will soon offer you training plans adapted to your specific goals on www.freeletics.com. They will allow for goal oriented training and will hence make you achieve your goals in terms of looks and performance efficiently. Nevertheless, you will of course still get the Freeletics basic package for free via email. Remember: We all have to work hard for good performances and nice physiques. Nobody of us gets there for free. We all know what it is like if you just want to lay back and enjoy yourself. And we all know what it is like to have more important things to do. But there is only one way to success: Moving forward. Keep training until it is your habit. Keep training until there is no other option than being successful. Have fun with Zeus and Dione! 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 and decided to become truly fit. If you do not want to pursue this goal anymore, you c an 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