exclusively prepared for David Armengol (viriespinosa78@hotmail.com) DON’T WISH FOR IT, WORK FOR IT. 3 CONTENT WHAT IS FREELETICS? ................................................................................4 FREELETICS BASICS ...................................................................................5 GOAL OF THE FREELETICS CARDIO & STRENGTH GUIDE......................6 TRAIN HARD...................................................................................................8 TRAINING INSTRUCTIONS ..........................................................................9 WORKOUTS AND MAX ...............................................................................31 EXERCISE EXPLANATIONS .......................................................................38 KEEP WORKING...........................................................................................51 CODE OF HONOR.........................................................................................52 FREELETICS CARDIO & STRENGTH GUIDE 4 WHAT IS FREELETICS? compare to other athletes. WHERE TO TRAIN FREELETICS? WHY FREELETICS? GET THE APP! FREELETICS CARDIO & STRENGTH GUIDE 5 FREELETICS BASICS - are for time. Complete them as fast EXERCISE EXPLANATIONS for FREELETICS CARDIO & STRENGTH GUIDE 6 CARDIO & STRENGTH GUIDE - - - - FREELETICS CARDIO & STRENGTH GUIDE - - COMMIT AND DON‘T EVER QUIT. FREELETICS CARDIO & STRENGTH GUIDE 8 TRAIN HARD FREELETICS CARDIO & STRENGTH GUIDE 9 TRAINING INSTRUCTIONS - FREELETICS CARDIO & STRENGTH GUIDE TRAINING INSTRUCTIONS WEEK 1 SESSION 1 SESSION 2 SESSION 3 Aphrodite SESSION 4 SESSION 5 FREELETICS CARDIO & STRENGTH GUIDE 11 FREELETICS CARDIO & STRENGTH GUIDE 12 TRAINING INSTRUCTIONS WEEK 2 SESSION 1 Artemis SESSION 2 Metis SESSION 3 Aphrodite SESSION 4 SESSION 5 Artemis CHALLENGE OF THE WEEK FREELETICS CARDIO & STRENGTH GUIDE 13 FREELETICS CARDIO & STRENGTH GUIDE 14 TRAINING INSTRUCTIONS WEEK 3 SESSION 1 Aphrodite SESSION 2 Hades SESSION 3 Artemis SESSION 4 CHALLENGE OF THE WEEK FREELETICS CARDIO & STRENGTH GUIDE 15 - FREELETICS CARDIO & STRENGTH GUIDE 16 TRAINING INSTRUCTIONS WEEK 4 SESSION 1 Aphrodite SESSION 2 Aphrodite SESSION 3 SESSION 4 Aprodite CHALLENGE OF THE WEEK FREELETICS CARDIO & STRENGTH GUIDE - - FREELETICS CARDIO & STRENGTH GUIDE 18 TRAINING INSTRUCTIONS WEEK 5 SESSION 1 Hades SESSION 2 Artemis SESSION 3 SESSION 4 Iris SESSION 5 Hades CHALLENGE OF THE WEEK FREELETICS CARDIO & STRENGTH GUIDE 19 TRAINING INSTRUCTIONS WEEK 6 SESSION 1 SESSION 2 SESSION 3 Artemis SESSION 4 Aphrodite SESSION 5 CHALLENGE OF THE WEEK Aphrodite PB. FREELETICS CARDIO & STRENGTH GUIDE TRAINING INSTRUCTIONS WEEK 7 HELL DAY 1 HELL DAY 2 HELL DAY 3 CHALLENGE OF THE WEEK FREELETICS CARDIO & STRENGTH GUIDE 21 FREELETICS CARDIO & STRENGTH GUIDE 22 TRAINING INSTRUCTIONS WEEK 8 SESSION 1 Hades SESSION 2 SESSION 3 Hades SESSION 4 SESSION 5 Hades CHALLENGE OF THE WEEK FREELETICS CARDIO & STRENGTH GUIDE 23 TRAINING INSTRUCTIONS WEEK 9 SESSION 1 SESSION 2 SESSION 3 Artemis SESSION 4 CHALLENGE OF THE WEEK Artemis PB. FREELETICS CARDIO & STRENGTH GUIDE 24 TRAINING INSTRUCTIONS WEEK 10 SESSION 1 SESSION 2 Iris SESSION 3 Hades SESSION 4 Aphrodite CHALLENGE OF THE WEEK FREELETICS CARDIO & STRENGTH GUIDE 25 TRAINING INSTRUCTIONS WEEK 11 SESSION 1 Artemis SESSION 2 SESSION 3 SESSION 4 SESSION 4 CHALLENGE OF THE WEEK FREELETICS CARDIO & STRENGTH GUIDE 26 TRAINING INSTRUCTIONS WEEK 12 SESSION 1 Aphrodite SESSION 2 SESSION 3 SESSION 4 CHALLENGE OF THE WEEK FREELETICS CARDIO & STRENGTH GUIDE TRAINING INSTRUCTIONS WEEK 13 SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5 CHALLENGE OF THE WEEK FREELETICS CARDIO & STRENGTH GUIDE 28 TRAINING INSTRUCTIONS WEEK 14 SESSION 1 SESSION 2 SESSION 3 SESSION 4 CHALLENGE OF THE WEEK FREELETICS CARDIO & STRENGTH GUIDE 29 TRAINING INSTRUCTIONS WEEK 15 HELL WEEK DAY 1 Aphrodite HELL WEEK DAY 2 HELL WEEK DAY 3 HELL WEEK DAY 4 HELL WEEK DAY 5 Iris HELL WEEK DAY 6 HELL WEEK DAY 7: HELL DAY CHALLENGE OF THE WEEK FREELETICS CARDIO & STRENGTH GUIDE FREELETICS CARDIO & STRENGTH GUIDE 31 WORKOUTS AND MAX FREELETICS CARDIO & STRENGTH GUIDE 32 APHRODITE - APHRODITE 5 Rounds Round 1 Round 2 ARTEMIS ARTEMIS 1 Round FREELETICS CARDIO & STRENGTH GUIDE Round 3 Round 4 Round 5 33 DIONE DIONE 3 Rounds Round 1-3 25 25 HADES the same place.] HADES 3 Rounds Round 1-3 25 15 15 25 FREELETICS CARDIO & STRENGTH GUIDE 34 IRIS them short. - IRIS 5 Rounds Round 1-5 METIS METIS 3 Rounds Round 1 Round 2 25 25 25 FREELETICS CARDIO & STRENGTH GUIDE Round 3 35 POSEIDON POSEIDON 4 Rounds Round 1 Round 2 Round 4 15 5 15 5 VENUS VENUS 4 Rounds Round 3 Round 1-4 FREELETICS CARDIO & STRENGTH GUIDE 36 ZEUS ZEUS 4 Rounds Round 1-4 5 15 25 35 45 FREELETICS CARDIO & STRENGTH GUIDE BURPEE MAX PULLUP MAX PUSHUP MAX SITUP MAX FREELETICS CARDIO & STRENGTH GUIDE 38 EXERCISE EXPLANATIONS adhere to them. FREELETICS CARDIO & STRENGTH GUIDE 39 BURPEES - MODIFIED VERSION FREELETICS CARDIO & STRENGTH GUIDE CLIMBERS MODIFIED VERSION FREELETICS CARDIO & STRENGTH GUIDE 41 DEEP SQUATS - MODIFIED VERSION FREELETICS CARDIO & STRENGTH GUIDE 42 PUSHUPS MODIFIED VERSION FREELETICS CARDIO & STRENGTH GUIDE 43 HIGH JUMPS MODIFIED VERSION FREELETICS CARDIO & STRENGTH GUIDE 44 JACKKNIVES - MODIFIED VERSION FREELETICS CARDIO & STRENGTH GUIDE 45 JUMPING JACKS thighs. head. FREELETICS CARDIO & STRENGTH GUIDE 46 LEG LEVERS - MODIFIED VERSION FREELETICS CARDIO & STRENGTH GUIDE PULLUPS MODIFIED VERSION FREELETICS CARDIO & STRENGTH GUIDE 48 PUSHUPS MODIFIED VERSION FREELETICS CARDIO & STRENGTH GUIDE 49 SITUPS MODIFIED VERSION FREELETICS CARDIO & STRENGTH GUIDE SQUATS MODIFIED VERSION FREELETICS CARDIO & STRENGTH GUIDE 51 KEEP WORKING - FREELETICS CARDIO & STRENGTH GUIDE 52 52 CODE OF HONOR FREELETICS CARDIO & STRENGTH GUIDE 53 Freeletics Disclaimer - FREELETICS CARDIO & STRENGTH GUIDE
