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Thread: Freeletics

  1. #1
    Registered User MiguelC3's Avatar
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    Freeletics

    Ok so I came across 2 videos of some german guys losing a lot of body fat in 15 weeks doing bodyweight exercises. Nothing new here.

    I'm just curious to know if anyone else is also doing it.

    You can check their website ( just google freeletics). Its mostly german.

    I can share the first workout they sent me, it is called Aphrodite.

    Is this just another variation of crossfit?



    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

    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!


    Freeletics Instructor Team
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  2. #2
    Registered User massamarko's Avatar
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    Question Aphrodita how long

    Hi...was wondering do i have to do aphrodita program all the time for 15 weeks?or 7 week aphrodita 7 week zeus?thank you.cheers
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  3. #3
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    I'm doing it now since 5 weeks and i feel great. Your muscles are sore but you are happy and your physique changes a lot...
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    Thinking of doing this as well.
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  5. #5
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    Originally Posted by khan020202 View Post
    Thinking of doing this as well.
    ill be starting this tomorrow
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  6. #6
    Registered User zcguns's Avatar
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    Originally Posted by zcguns View Post
    ill be starting this tomorrow
    I have all the workouts if anyone needs them.
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    Registered User OmegaLTU's Avatar
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    Originally Posted by zcguns View Post
    I have all the workouts if anyone needs them.
    Do share please
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    Originally Posted by zcguns View Post
    I have all the workouts if anyone needs them.
    Please share. Do you have any of the guides, too?

    Best regards
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    Originally Posted by zcguns View Post
    I have all the workouts if anyone needs them.


    Not that I'm promoting the quality or effectiveness of these routines, but you probably shouldn't offer to share something that a company is trying to sell. And 2 posts in 4 years and one of them is to give away someone else's copy written material? WTF?
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=157792123

    Although closed as of Oct 2013 check my weight loss journal here 240 to 190 in 9 months: http://forum.bodybuilding.com/showthread.php?t=152146743
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  10. #10
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    Anyone considering doing this with the aim of getting strong or body recomposition should read this first:
    http://snipurl.com/23nwxh6
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  11. #11
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    After seeing the video of the German guy's transformation. I'm in for more freeletics chat.

    "A man is literally what he thinks, his character being the complete sum of all his thoughts."

    "As the physically weak man can make himself strong by careful and patient training, so the man of weak thoughts, can make them strong by exercising himself in right thinking."
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    Amazing results with IT WORKS ! body contouring wraps that tone, tighten in as little as 45 min! this product rocks! supplements available as well. check out the web page 1lifechange. myitworks .com for competitions and after weight lost
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    A rigorous workout needs to be complimented with the right diet. does anyone know what kind of diet to follow for strength and muscle gain?
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    Originally Posted by zcguns View Post
    I have all the workouts if anyone needs them.
    Yes please. Freeletics sounds and looks like a great way to get in shape.
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  15. #15
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    Originally Posted by zorrofox View Post
    A rigorous workout needs to be complimented with the right diet. does anyone know what kind of diet to follow for strength and muscle gain?
    this workout will not result in strength and muscle gain.
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    Registered User zorrofox's Avatar
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    Originally Posted by SuffolkPunch View Post
    this workout will not result in strength and muscle gain.
    why? isnt aphrodite and zeus for strength and muscle gain?
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    Originally Posted by zorrofox View Post
    why? isnt aphrodite and zeus for strength and muscle gain?
    You see much progressive overload in jumping around one's living room? It's missing the all-important Pink Dumbbell element.

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  18. #18
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    Originally Posted by zorrofox View Post
    why? isnt aphrodite and zeus for strength and muscle gain?
    can you phrase your argument in plainer terms?
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  19. #19
    Registered User zorrofox's Avatar
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    I am lean and skinny and i want to put on muscle. i have seen the freeletics videos and some of the lean guys there did get strong and put on muscle. all i am asking for is if anyone could suggest a proper diet plan for that
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  20. #20
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    Originally Posted by zorrofox View Post
    I am lean and skinny and i want to put on muscle. i have seen the freeletics videos and some of the lean guys there did get strong and put on muscle. all i am asking for is if anyone could suggest a proper diet plan for that
    how do you know that they just didn't get leaner? People who get leaner when already having adequate muscle mass will look more muscular. If you don't already have enough muscle, this program will not remedy that. Chances are that you will just get smaller looking.

    Weight training, all BS aside, is THE most efficient way of acquiring new muscle tissue
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  21. #21
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    Originally Posted by zorrofox View Post
    I am lean and skinny and i want to put on muscle. i have seen the freeletics videos and some of the lean guys there did get strong and put on muscle. all i am asking for is if anyone could suggest a proper diet plan for that
    Look at the you tube video of the 15 week transform in post #11. That won't be you if you are starting out skinny. From what I can tell in that example he didn't gain any muscle mass, he just uncovered what was under a layer of fat. What will you uncover?
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=157792123

    Although closed as of Oct 2013 check my weight loss journal here 240 to 190 in 9 months: http://forum.bodybuilding.com/showthread.php?t=152146743
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  22. #22
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    okay... thanks for clarification guys. i'll have to join a gym...
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    Request for freeletics

    Originally Posted by zcguns View Post
    I have all the workouts if anyone needs them.
    Hi, i'm writing you because i want to ask if you can send me the freeletics workouts. At the moment i have no possibility to buy them, and after looking for them everywhere i think you are my last hope to find them. Thanks for your time
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    Registered User coloradoc's Avatar
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    believe me this workout works I'm 40 years old I've tried all sorts of work outs including weight training with weights cardio to try to lose about 25 pounds and put on more muscle
    I'm not skinny I started out about 190 pounds wore size 36 pair of jeans and extra large shirts I'm not saying I look like a men's health model but I wear 32 jeans in a size large shirt and I feel like I look great people tell me all the time what a difference it's made

    I started the last day of April and the results I've had so far have been tremendous any work out that you can keep doing and stick to is the one that will work this is very easy my workouts are now down to about 20 minutes 30 minutes every other day
    my first Aphrodite E workout was about 52 minutes now I can do an Aphrodite in about 26
    my conditioning is through the roof I feel great on October 12th I'll be competing in the Enduro cross in Denver I would have never even attempted that in April

    I don't have to leave my house to go to the gym I can just do it right here in my living room
    I promise you I'm not getting paid to say anything I just read this online and I had to join to let everybody know that this actually does work extremely well and quickly
    I see there's an area to post before and after pictures I will try and post those
    of course my diet has changed drastically I eat very clean all organic lots of vegetables fish eggs nored meat or chicken lots of salads no sugar basically no crap
    I started seeing pretty drastic changes about 5 weeks into it
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  25. #25
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    I find it interesting that pretty much everyone that says freeletics is great have post counts that are single digits. Hmmmm
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=157792123

    Although closed as of Oct 2013 check my weight loss journal here 240 to 190 in 9 months: http://forum.bodybuilding.com/showthread.php?t=152146743
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    yes
    I saw everyone saying it doesn't work
    Thats why I joined, is to say it worked
    Im not trying to get huge and bulk up and could care less how much I can bench
    I don't go to the gym nor do I have the time
    I have a great wife and 2 kids I would rather spend that time with

    You don't have to believe me, thats fine
    But if you and I sat down and shared a beer and I showed you before and after pictures and told you my story
    You would shake my hand and say ....right on

    If your trying to get HUGE and really bulk up ... This probably isn't for you. If your trying to get in shape and build muscle then this works great. Also diet of coarse
    Just don't eat like americans

    I have two friends that played college football at D1 schools
    Even they are pretty impressed at how quick it worked

    The other thing to think about is apparently this is pretty close to or includes a lot of the same workout used by military and the Swat teams...... Ummmm
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    Registered User coloradoc's Avatar
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    Im sure you know a lot more than me about building muscles
    I ski and race dirt-bikes
    Those are my passions

    Im just saying this works
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    Hey i just recentley bought the 15 week program I was thinking the program aphrodite do i use aphrodite for one week and then switch to Apollon > Ares > Artemis > as the week goes on??
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  29. #29
    Registered User Relinquished's Avatar
    Join Date: Aug 2008
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    Originally Posted by zcguns View Post
    I have all the workouts if anyone needs them.
    Still got the workouts? Please share with me if you do.
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  30. #30
    Registered User Shivalismith's Avatar
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    Shivalismith is just really nice. (+1000) Shivalismith is just really nice. (+1000) Shivalismith is just really nice. (+1000) Shivalismith is just really nice. (+1000) Shivalismith is just really nice. (+1000) Shivalismith is just really nice. (+1000) Shivalismith is just really nice. (+1000) Shivalismith is just really nice. (+1000) Shivalismith is just really nice. (+1000) Shivalismith is just really nice. (+1000) Shivalismith is just really nice. (+1000)
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    that is going to viral very quick as there are many wishing figures are waiting for something favorable coming to their way and the video is of the most support
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