Trial Program 5 Weeks

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ATHLETES!
Welcome to Freeletics!
During the next 5 weeks, we will send you at least one Freeletics workout on every Monday.
Together, these workouts make up the Freeletics basic package. The Freeletics basic package
allows you to train Freeletics and make progress anywhere and anytime.
During the next weeks, you will get a first impression of what it is like to live in a healthy, athletic
and good-looking body of what it is like to live and train Freeletics.

WHAT IS FREELETICS?
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Freeletics is a sport. You can train it anywhere and anytime. 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 DO YOU 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 pull-up 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 leads to impressive results despite significantly reduced workout times. Also,
you only need your bodyweight. That means you can work out efficiently anywhere and anytime.

HARD WORK PAYS OFF!
In the next weeks you will astonish yourself.
Is it going to be exhausting? Definitely.
Are you going to have sore muscles? Most likely.
Are you going to look better? Oh yea.
Are you going to be fitter? Ohhh yea.

MAKE A DECISION!
We believe in you. In each and every one of you.
But it is way more important that you believe in yourselves. That is why you have to decide
consciously that you want to become a Free Athlete. Maybe, try and as long as I can are
nothing more than different names for failure. And failure is not an option.


GET THE APP!
No worries, nobody is alone. Every week, thousands of new athletes are joining. All of you have
the same goal. If you are an iOS users, download the Freeletics training app for free and connect
to other athletes around the world.
LET THE JOURNEY BEGIN:
FROM AVERAGE TO ATHLETE
You will receive your workouts on every Monday for the next five weeks. Please add the email
address info@freeletics.com to your contacts to so that we dont end up in your spam folder.

Follow us on Facebook, Twitter and Instagram to make sure you dont miss any tips and updates.

Have fun and give it your all!

Freeletics Instructor Team
Download on the AppStore
Do you want to recei ve our emai l s i n German? Update subscri pti on preferences
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Copyri ght 2013 Freel eti cs, Al l ri ghts reserved.
Our mailing address is:
Freel eti cs | Hestr. 89 | 80797 Muni ch, Germany
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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.
WORKOUT STRUCTURE
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

BURPEES
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 push-up) and perform a jump both feet have to leave the ground, knees, hips
and shoulders have to be in a vertical line and the hands have to touch behind the 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.
SQUATS
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.
SITUPS
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.
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.
WORKLOAD
In general, we recommend you to train Freeletics at least four times per week. Since this is your
first week, three times is fine as well.
Freeletics is really tough, especially at the beginning. Workout times exceeding an hour are
totally normal. Also, dont be discouraged if you cant make the workload from day one. It is all
part of the process. You will improve much faster than you think.

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. Jogging,
jumping 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 every
ten days. Pictures are important to evaluate physical changes. Since you only change a little
every day, you will not be able to track your progress properly without pictures.

Have fun in your first week as Free Athletes!

You recei ve thi s emai l because you opted i n at Freel eti cs.com and deci ded to become trul y fi t. If you do not want to
pursue thi s goal anymore, you can unsubscri be from thi s l i st or update subscri pti on preferences.

Disclaimer: The advi ce and i nformati on contai ned i n thi s emai l may not be appropri ate for al l i ndi vi dual s. Therefore
Freel eti cs i s not responsi bl e for any i nj uri es or heal th condi ti ons that may resul t from advi ce, opi ni ons, and programs
represented i n thi s emai l . The i nformati on i n thi s emai l i s not a repl acement for medi cal advi ce. You shoul d consul t a
physi ci an before starti ng any di et or exerci se program. We cl ai m no responsi bi l i ty for any i nj uri es you mi ght sustai n. It i s
your responsi bi l i ty to warm up properl y, perform each movement correctl y, and ul ti matel y to deci de whether or not you
are capabl e of performi ng the exerci se/workout wi thout sustai ni ng i nj ury.
Our mailing address is:
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ATHLETES!
You made it through your first week of Freeletics. Probably also through sore muscles and
dizziness after working out. Congratulations!

Besides the workouts, Freeletics also contains so called MAX:
At MAX, you do as many repetitions of a certain exercise as possible in a given amount of time
(100sec or 300sec). Two MAX are part of the Freeletics basic package.
PUSH-UP MAX
Push-ups for 100 seconds. No breaks. As many repetitions as possible.
PUSH-UPS
Start: Start from a lying position. Chest touches the ground. 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.
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 push-ups are or become too difficult, do the modified version:
Perform the exercise from your knees.
SQUAT MAX
Squats for 300 seconds. No breaks. As many repetitions as possible.
SQUATS
modified version.
WORKLOAD
As we already said, we recommend you to train Freeletics at least four times per week. Use both
of the MAX as well as Aphrodite. If you cant remember Aphrodite, look up the details in our email
from last week.

Just like with workouts, your best performance of a certain MAX is called PB. You also receive a
*, if you complete a MAX without modified repetitions. If you do a MAX, we recommend you to
choose whether you do it with or without * up front. Then do all repetitions in the according
version.

We recommend you to warm up before every MAX session and to stretch afterwards. Jogging,
jumping jacks, arm circles, light stretching and the like are suitable to warm up.

You know the game by now: Quitting? Not an option.
Have fun!
pursue thi s goal anymore, you can unsubscribe from this list or update subscription preferences.


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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
3 Rounds Rounds 1-3
Jumping Jacks 75
Burpees 25
Leg Levers 50
Jumping Jacks 75
Situps 50
Burpees 25
JUMPING JACKS
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.
Additional remarks: Your head has to be upright during the whole movement. Your elbows may
not point forward when your hands are touching.
BURPEES
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.
modified version:
Move into the push-up position without touching the ground with your chest.
LEG LEVERS
Start: Start from a lying position. Your heels, legs, butt and shoulders touch the ground.
Movement: Lift your legs until they are vertical.
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
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.
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 Rounds 1-4
HS Pushups 5
Pullups 15
Pushups 25
Situps 35
Squats 45
Mandatory Break 2min
HS PUSHUPS
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.
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:
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.
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.
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.
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.
SQUATS
modified version.
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.
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!

pursue thi s goal anymore, you can unsubscribe from this list or update subscription preferences.


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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.

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 Round 2 Round 3
Burpees 10 25 10
Climbers 10 25 10
High Jumps 10 25 10

BURPEES
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.
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:
Bring your feet as close to your hands as you can instead of bringing them level with your hands.
HIGH JUMPS
Movement: Jump up with both feet and make your knees touch your shoulders.
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:
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!

You recei ve thi s emai l because you opted i n at Freel eti cs.com wi th <<Emai l Address>> and deci ded to become trul y
fi t. If you don't want to pursue thi s goal anymore, you can unsubscri be from thi s l i st or update subscri pti on preferences
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.

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!
By now, you know all workouts that are part of the Freeletics basic package. You might wonder
what is yet to come. Last but not least, a major Freeletics experience: Hell.
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 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.

Day 1: Dione or Zeus
Day 2: Squat MAX & Pushup MAX & Metis
Day 3: Dione
Day 4: Aphrodite
Day 5: Dione or Zeus
Day 6: Aphrodite
Day 7: Dione or Zeus & Metis & Squat MAX
Day 8, 9 and 10: Rest.

If you have to do more than one Workout or MAX at the same day, do them in one session.
Choose Dione if you rather want to burn fat or if you dont have the equipment that is required for
Zeus. Choose Zeus if you rather want to build muscle.
Make sure to warm-up properly before every workout. Jogging, jumping jacks, arm circles and the
like are suited.

The following links will lead you to the workout descriptions:
Workout Week#1 Aphrodite
Workout Week#2 Squat and Pushup MAX
Workout Week#3 Zeus and Dione
Workout Week#4 Metis
You think you cant make it?
No worries. You are neither the first, nor the last that will go through a Hell Week. Every single
one of you has what it takes! Yes, its going to be tough. Yes, its going to be painful. But the
feeling you will have once you made it will more than compensate your struggles.

Have fun and be strong!

Freeletics Instructor Team.
You recei ve thi s emai l because you opted i n at Freel eti cs.com wi th <<Emai l Address>> and deci ded to become trul y
fi t. If you don't want to pursue thi s goal anymore, you can unsubscri be from thi s l i st or update subscri pti on preferences

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