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 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. 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. 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. 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, don’t be discouraged if you can’t 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!
Posted on: Sat, 09 Nov 2013 15:52:12 +0000
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