Guide To Getting Started With Freeletics
Uploaded by
ScribdTranslationsGuide To Getting Started With Freeletics
Uploaded by
ScribdTranslationsGuide to getting started with Freeletics
1. From your smartphone, open the 'Play Store' (or Apple Store if you are using iOS) and
download and install the Freeletics Bodyweight application.
2. Create an account and register with email or Facebook (totally
free).
3. To perform workouts and exercises, click on the left sidebar,
then in training and select workouts or exercises.
You can select various difficulty levels, with 'endurance' being one of them.
the softest and 'strength' the most demanding.
2. The workouts can all be done at home by substituting those
they need a space to run for their "2×2" version,
clicking on the 'material' tab and selecting 2×2.
3. Watch the videos of each exercise to learn the correct technique.
First month routine in Freeletics
With this routine, you will familiarize yourself with the type of training of Freeletics. It is
a routine aimed at people who want to start exercising (even though it
gradually complicates), but if you are already an experienced athlete you can
just add it to your usual training (preferably at the end).
Notes:
Leave a rest day between each session, except in weeks 3 and 4.
what can you do two days in a row (on the days when you feel most recovered)
You train Monday-Wednesday-Friday in week 1 and 2.
and Monday-Tuesday-Thursday-Saturday the weeks 3 and 4.
If you can't do dominadas, just help yourself with a jump to
rise and hold the fall (2-3 seconds).
Complete the training at your own pace. If you have to
rest for three minutes to continue, do it. The goal is to complete it, and
little by little lower your time.
Learn to listen to your body. If you feel pain or are unwell.
(beyond the fatigue of doing sports), to stop training. A
Injury will harm you more than not completing a workout.
Try to do the workouts in their "standard" version, but if not
You are physically prepared; you can do it in 'endurance' mode.
Week 1
Day 1: Morpheus
Day 2: Nyx
Day 3: Metis
Week 2
Athena
Day 2: Nyx
Day 3: Morpheus
Week 3
Day 1: Dione
Day 2: Prometheus
Day 3: Persephone
Day 4: Ares
Week 4
Aphrodite
Day 2: Morpheus
Day 3: Krios
Day 4: Zeus (Endurance)
Concluding
Free workouts
Aphrodite
Burpees, squats, and crunches (abdominals).
Muscles involved: legs and abs.
Type: Mainly cardio.
Estimated time: 30-40 min.
Ares
Pull-ups, shrugs, sprinting.
Muscles involved: Back and biceps, abs and legs.
Type: Strength/hypertrophy mainly.
Approximate type: 10-15 min.
Athena
Climbers, crunches, squats.
Muscles involved: Abdominals and legs.
Type: Cardio.
Approximate time: 8 min.
Dione
Ejercicios:Jumping jacks, Burpees, elevación de piernas, encogimientos.
Muscles involved: Legs and abdominals.
Type: Cardio.
Approximate time: 35-50 min.
Krios
Pull-ups, squats, crunches.
Muscles involved: Back and biceps, legs and abs.
Type: Strength/Hypertrophy mainly.
Approximate time: 6-10 min.
Metis
Burpees, climbers, jumps.
Muscles involved: legs and abdominals.
Type: Cardio.
Approximate time: 6-10 min.
Morpheus
Exercises: Push-ups, lunges, jumping jacks.
Muscles involved: Chest and triceps, legs.
Type: Mixed.
Approximate time: 5-7 min.
Nyx
Exercises: crunches, leg raises, stand-ups.
Muscles involved: Abdominals (and stabilizing muscles) and
legs.
Type: Cardio.
Approximate time: 5-7 min.
Persephone
Lunges, burpees, leg raises.
Muscles involved: Legs, abs.
Type: Cardio.
Approximate time: 10-12 min.
Prometheus
Ejercicios:Escaladores, flexiones, encogimientos, sentadillas, jumping
jacks.
Muscles involved: abs, chest and triceps, legs.
Mixed type.
Approximate time: 20-25 min.
Zeus
Ejercicios:Flexiones de pino, dominadas, flexiones, encogimientos,
squats.
Muscles involved: Shoulders, chest, triceps, back, biceps
abdominals, legs (whole body).
Type: Mixed, although the really hard part is the strength/hypertrophy section.
Approximate time: 35-50 min.
Classification by type
Strength/hypertrophy: Ares, Krios.
Cardio: Aphrodite, Athena, Dione, Metis, Nyx, Persephone.
Mixed: Zeus, Prometheus, Morpheus.
Classification by muscles worked
Chest and triceps: Morpheus, Prometheus, Zeus.
Back and biceps: Ares, Krios, Zeus.
Shoulders: Zeus.
Legs exclusively: Aphrodite, Metis, Athena, Dione, Nyx,
Persephone.
Time classification
Rutinas cortas(<20 min): Ares, Athena, Krios, Metis, Morpheus, Nyx,
Persephone.
Rutinas largas(>20 min): Aphrodite, Dione, Prometheus, Zeus.
Training plan
Keeping the previous data in mind, we are going to plan a routine that
combine strength/hypertrophy training with training of
resistance, giving more frequency to strength/hypertrophy exercises due to their importance to
the time to create and maintain muscle. The routine will be Full Body, as everyone
workouts at least work the legs.
Proposed example
It will consist of three strength/hypertrophy sessions and two sessions of
resistance (cardio). In strength sessions we need to work all the
muscles of the body and that the routine is of strength or mixed type at least, and only
Is there a Freeletics workout that meets this requirement: Zeus, but combining?
With two workouts, we can work all the muscles equally. In this case,
We should combine a long workout with a short one.
Day 1: Prometheus + Krios
Day 2: Prometheus + Ares
Day 3: Zeus
Cardio Day 1: Aphrodite
Cardio Day 2: Dione
Notes:
Cardio days can be done at the end of the week or between the days.
of strength.
The volume can be increased (x2, x3, in the application itself) of a
short training to make it longer and thus create another Ares or Krios
long and combine it with Morpheus, which is chest and short.
On cardio day we can add a short additional leg workout.
Strength routines will be done in standard version, although if our level
If allowed, we can do them in strength version.
We will do the cardio routines in standard or endurance version.
We can make any combination taking into account the points
previous treaties (working all the muscles, duration of the routines,
the guy...).
Proposed example 2
4-day routine, focused on a torso-leg split. If it feels insufficient, increase the
training volume (x2, x3...)
Day 1 TORSO: Ares + Morpheus
Day 2 LEG: Aphrodite
-Day 3 TORSO: Zeus
Day 4 LEG: Persephone + Athena
Proposed example 3
3-Day Full Body Routine:
