Week1 Aphrodite En
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pdfcrowd.com open in browser PRO version Are you a developer? Try out the HTML to PDF API View this email in your browser Forward to Friend ATHLETES! Here it is: Your first Freeletics workout! You will find a workout description and guidelines regarding range of motions and exercise forms below. APHRODITE Your first workout is called Aphrodite. It does not require equipment. There are no mandatory breaks. That means you are supposed to complete the workout without taking breaks - if possible. It is important to complete it in the exact same order as stated below and to work through it as fast as possible. Quitting is not an option. Subscribe Share Past Issues RSS Translate
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Week1 Aphrodite En
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ATHLETESHere it is Your first Freeletics workout You will find a workout description and guidelinesregarding range of motions and exercise forms below
APHRODITEYour first workout is called Aphrodite It does not require equipment There are no mandatorybreaks That means you are supposed to complete the workout without taking breaks - ifpossible It is important to complete it in the exact same order as stated below and to workthrough it as fast as possible Quitting is not an option
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WORKOUT STRUCTURE5 Rounds Round 1 Round 2 Round 3 Round 4 Round 5Burpees 50 40 30 20 10Squats 50 40 30 20 10Situps 50 40 30 20 10
BURPEES
Start Start from a standing position Knees hips and shoulders are in a vertical lineMovement Make your chest touch the ground Get back up (however you want to notnecessarily a strict push-up) and perform a jump ndash both feet have to leave the ground knees hipsand shoulders have to be in a vertical line and the hands have to touch behind the headEnd When your feet touch the ground again one repetition is completedAdditional remarks Make sure to keep your core tightModified version If burpees are too difficult or become too difficult during the workout do themodified version
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Move into the push-up position without touching the ground with your chest
SQUATS
Start Start from a standing position Knees hips and shoulders are in a vertical lineMovement Lower your hips below your kneesEnd Return to starting position to complete one repetitionAdditional remarks Make sure to keep your weight on your heels your chest up and your backflat Push your knees out and keep your torso as vertical as possibleModified version If squats are too difficult or become too difficult during the workout do themodified version
Lower your hips as far as you can instead of lowering them below your knees
SITUPS
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Start Start from a sitting position Both of your hands touch the ground in front of your feetMovement Move your torso downwards and touch the ground behind your head with both handsEnd Return to starting position to complete one repetitionAdditional remarks Your butt may never leave the ground Make sure too keep your core tightModified version If situps are too difficult or become too difficult during the workout do themodified version
Touch your knees instead of the ground in front of your feet
WORKLOADIn general we recommend you to train Freeletics at least four times per week Since this is yourfirst week three times is fine as wellFreeletics is really tough especially at the beginning Workout times exceeding an hour aretotally normal Also donrsquot be discouraged if you canrsquot make the workload from day one It is allpart of the process You will improve much faster than you think
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Your fastest time is called personal best (PB)If you complete a workout without a single modified repetition the workout time receives a star ()Star times are always ranked before workout times without a star even if they are slower We recommend you to warm-up before every training session and to stretch afterwards Joggingjumping jacks arm circles light stretching and the like are suitable to warm-up Please take a picture of your body before you train Freeletics the first time Take a new one everyten days Pictures are important to evaluate physical changes Since you only change a littleevery day you will not be able to track your progress properly without pictures Have fun in your first week as Free Athletes Freeletics Instructor Team
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You receive this email because you opted in at Freeleticscom and decided to become truly fit If you do not want topursue this goal anymore you can unsubscribe from this l ist or update subscription preferences Disclaimer The advice and information contained in this email may not be appropriate for all individuals ThereforeFreeletics is not responsible for any injuries or health conditions that may result from advice opinions and programsrepresented in this email The information in this email is not a replacement for medical advice You should consult aphysic ian before starting any diet or exercise program We claim no responsibil ity for any injuries you might sustain It isyour responsibil ity to warm up properly perform each movement correctly and ultimately to decide whether or not youare capable of performing the exerciseworkout without sustaining injury
Copyright copy 2013 Freeletics All rights reservedOur mailing address isFreeletics | Heszligstr 89 | 80797 Munich Germany
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WORKOUT STRUCTURE5 Rounds Round 1 Round 2 Round 3 Round 4 Round 5Burpees 50 40 30 20 10Squats 50 40 30 20 10Situps 50 40 30 20 10
BURPEES
Start Start from a standing position Knees hips and shoulders are in a vertical lineMovement Make your chest touch the ground Get back up (however you want to notnecessarily a strict push-up) and perform a jump ndash both feet have to leave the ground knees hipsand shoulders have to be in a vertical line and the hands have to touch behind the headEnd When your feet touch the ground again one repetition is completedAdditional remarks Make sure to keep your core tightModified version If burpees are too difficult or become too difficult during the workout do themodified version
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Move into the push-up position without touching the ground with your chest
SQUATS
Start Start from a standing position Knees hips and shoulders are in a vertical lineMovement Lower your hips below your kneesEnd Return to starting position to complete one repetitionAdditional remarks Make sure to keep your weight on your heels your chest up and your backflat Push your knees out and keep your torso as vertical as possibleModified version If squats are too difficult or become too difficult during the workout do themodified version
Lower your hips as far as you can instead of lowering them below your knees
SITUPS
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Start Start from a sitting position Both of your hands touch the ground in front of your feetMovement Move your torso downwards and touch the ground behind your head with both handsEnd Return to starting position to complete one repetitionAdditional remarks Your butt may never leave the ground Make sure too keep your core tightModified version If situps are too difficult or become too difficult during the workout do themodified version
Touch your knees instead of the ground in front of your feet
WORKLOADIn general we recommend you to train Freeletics at least four times per week Since this is yourfirst week three times is fine as wellFreeletics is really tough especially at the beginning Workout times exceeding an hour aretotally normal Also donrsquot be discouraged if you canrsquot make the workload from day one It is allpart of the process You will improve much faster than you think
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Your fastest time is called personal best (PB)If you complete a workout without a single modified repetition the workout time receives a star ()Star times are always ranked before workout times without a star even if they are slower We recommend you to warm-up before every training session and to stretch afterwards Joggingjumping jacks arm circles light stretching and the like are suitable to warm-up Please take a picture of your body before you train Freeletics the first time Take a new one everyten days Pictures are important to evaluate physical changes Since you only change a littleevery day you will not be able to track your progress properly without pictures Have fun in your first week as Free Athletes Freeletics Instructor Team
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You receive this email because you opted in at Freeleticscom and decided to become truly fit If you do not want topursue this goal anymore you can unsubscribe from this l ist or update subscription preferences Disclaimer The advice and information contained in this email may not be appropriate for all individuals ThereforeFreeletics is not responsible for any injuries or health conditions that may result from advice opinions and programsrepresented in this email The information in this email is not a replacement for medical advice You should consult aphysic ian before starting any diet or exercise program We claim no responsibil ity for any injuries you might sustain It isyour responsibil ity to warm up properly perform each movement correctly and ultimately to decide whether or not youare capable of performing the exerciseworkout without sustaining injury
Copyright copy 2013 Freeletics All rights reservedOur mailing address isFreeletics | Heszligstr 89 | 80797 Munich Germany
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Move into the push-up position without touching the ground with your chest
SQUATS
Start Start from a standing position Knees hips and shoulders are in a vertical lineMovement Lower your hips below your kneesEnd Return to starting position to complete one repetitionAdditional remarks Make sure to keep your weight on your heels your chest up and your backflat Push your knees out and keep your torso as vertical as possibleModified version If squats are too difficult or become too difficult during the workout do themodified version
Lower your hips as far as you can instead of lowering them below your knees
SITUPS
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Start Start from a sitting position Both of your hands touch the ground in front of your feetMovement Move your torso downwards and touch the ground behind your head with both handsEnd Return to starting position to complete one repetitionAdditional remarks Your butt may never leave the ground Make sure too keep your core tightModified version If situps are too difficult or become too difficult during the workout do themodified version
Touch your knees instead of the ground in front of your feet
WORKLOADIn general we recommend you to train Freeletics at least four times per week Since this is yourfirst week three times is fine as wellFreeletics is really tough especially at the beginning Workout times exceeding an hour aretotally normal Also donrsquot be discouraged if you canrsquot make the workload from day one It is allpart of the process You will improve much faster than you think
pdfcrowdcomopen in browser PRO version Are you a developer Try out the HTML to PDF API
Your fastest time is called personal best (PB)If you complete a workout without a single modified repetition the workout time receives a star ()Star times are always ranked before workout times without a star even if they are slower We recommend you to warm-up before every training session and to stretch afterwards Joggingjumping jacks arm circles light stretching and the like are suitable to warm-up Please take a picture of your body before you train Freeletics the first time Take a new one everyten days Pictures are important to evaluate physical changes Since you only change a littleevery day you will not be able to track your progress properly without pictures Have fun in your first week as Free Athletes Freeletics Instructor Team
pdfcrowdcomopen in browser PRO version Are you a developer Try out the HTML to PDF API
You receive this email because you opted in at Freeleticscom and decided to become truly fit If you do not want topursue this goal anymore you can unsubscribe from this l ist or update subscription preferences Disclaimer The advice and information contained in this email may not be appropriate for all individuals ThereforeFreeletics is not responsible for any injuries or health conditions that may result from advice opinions and programsrepresented in this email The information in this email is not a replacement for medical advice You should consult aphysic ian before starting any diet or exercise program We claim no responsibil ity for any injuries you might sustain It isyour responsibil ity to warm up properly perform each movement correctly and ultimately to decide whether or not youare capable of performing the exerciseworkout without sustaining injury
Copyright copy 2013 Freeletics All rights reservedOur mailing address isFreeletics | Heszligstr 89 | 80797 Munich Germany
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Start Start from a sitting position Both of your hands touch the ground in front of your feetMovement Move your torso downwards and touch the ground behind your head with both handsEnd Return to starting position to complete one repetitionAdditional remarks Your butt may never leave the ground Make sure too keep your core tightModified version If situps are too difficult or become too difficult during the workout do themodified version
Touch your knees instead of the ground in front of your feet
WORKLOADIn general we recommend you to train Freeletics at least four times per week Since this is yourfirst week three times is fine as wellFreeletics is really tough especially at the beginning Workout times exceeding an hour aretotally normal Also donrsquot be discouraged if you canrsquot make the workload from day one It is allpart of the process You will improve much faster than you think
pdfcrowdcomopen in browser PRO version Are you a developer Try out the HTML to PDF API
Your fastest time is called personal best (PB)If you complete a workout without a single modified repetition the workout time receives a star ()Star times are always ranked before workout times without a star even if they are slower We recommend you to warm-up before every training session and to stretch afterwards Joggingjumping jacks arm circles light stretching and the like are suitable to warm-up Please take a picture of your body before you train Freeletics the first time Take a new one everyten days Pictures are important to evaluate physical changes Since you only change a littleevery day you will not be able to track your progress properly without pictures Have fun in your first week as Free Athletes Freeletics Instructor Team
pdfcrowdcomopen in browser PRO version Are you a developer Try out the HTML to PDF API
You receive this email because you opted in at Freeleticscom and decided to become truly fit If you do not want topursue this goal anymore you can unsubscribe from this l ist or update subscription preferences Disclaimer The advice and information contained in this email may not be appropriate for all individuals ThereforeFreeletics is not responsible for any injuries or health conditions that may result from advice opinions and programsrepresented in this email The information in this email is not a replacement for medical advice You should consult aphysic ian before starting any diet or exercise program We claim no responsibil ity for any injuries you might sustain It isyour responsibil ity to warm up properly perform each movement correctly and ultimately to decide whether or not youare capable of performing the exerciseworkout without sustaining injury
Copyright copy 2013 Freeletics All rights reservedOur mailing address isFreeletics | Heszligstr 89 | 80797 Munich Germany
pdfcrowdcomopen in browser PRO version Are you a developer Try out the HTML to PDF API
Your fastest time is called personal best (PB)If you complete a workout without a single modified repetition the workout time receives a star ()Star times are always ranked before workout times without a star even if they are slower We recommend you to warm-up before every training session and to stretch afterwards Joggingjumping jacks arm circles light stretching and the like are suitable to warm-up Please take a picture of your body before you train Freeletics the first time Take a new one everyten days Pictures are important to evaluate physical changes Since you only change a littleevery day you will not be able to track your progress properly without pictures Have fun in your first week as Free Athletes Freeletics Instructor Team
pdfcrowdcomopen in browser PRO version Are you a developer Try out the HTML to PDF API
You receive this email because you opted in at Freeleticscom and decided to become truly fit If you do not want topursue this goal anymore you can unsubscribe from this l ist or update subscription preferences Disclaimer The advice and information contained in this email may not be appropriate for all individuals ThereforeFreeletics is not responsible for any injuries or health conditions that may result from advice opinions and programsrepresented in this email The information in this email is not a replacement for medical advice You should consult aphysic ian before starting any diet or exercise program We claim no responsibil ity for any injuries you might sustain It isyour responsibil ity to warm up properly perform each movement correctly and ultimately to decide whether or not youare capable of performing the exerciseworkout without sustaining injury
Copyright copy 2013 Freeletics All rights reservedOur mailing address isFreeletics | Heszligstr 89 | 80797 Munich Germany
pdfcrowdcomopen in browser PRO version Are you a developer Try out the HTML to PDF API
You receive this email because you opted in at Freeleticscom and decided to become truly fit If you do not want topursue this goal anymore you can unsubscribe from this l ist or update subscription preferences Disclaimer The advice and information contained in this email may not be appropriate for all individuals ThereforeFreeletics is not responsible for any injuries or health conditions that may result from advice opinions and programsrepresented in this email The information in this email is not a replacement for medical advice You should consult aphysic ian before starting any diet or exercise program We claim no responsibil ity for any injuries you might sustain It isyour responsibil ity to warm up properly perform each movement correctly and ultimately to decide whether or not youare capable of performing the exerciseworkout without sustaining injury
Copyright copy 2013 Freeletics All rights reservedOur mailing address isFreeletics | Heszligstr 89 | 80797 Munich Germany
