Introduction
I have been training with Freeletics on and off about 2,5 years. This is how my body looked before Freeletics and how it looks now.
![[Image: C7GMqqB.png]](http://i.imgur.com/C7GMqqB.png)
The “after “ photo was taken last week. The before photo was actually taken when I was 4 weeks in with Freeletics. Unfortunately I don’t have a full body picture at the exact time when I started Freeletics but it was not so much different than the “before” photo, so we can say that these pictures do a good job to demonstrate what to expect with Freeletics.
As I said, I started 2,5 years ago but I actually trained for about 45 weeks in total. I missed more than a year of training due to reasons like laziness, injuries, travel etc.
What is Freeletics?
Freeletics is basically high intensity bodyweight training. You can choose to train for strength, cardio or both. I chose to train for strength so this datasheet will be about strength training aspect of Freeletics.
Exercises
Burpees, situps, pushups, pullups and bodyweight squats are the main exercises that you will be doing a lot. From time to time, lunges, jumps, running, leg levers, climbers, jumping jacks etc. come in to the scene.
For every exercise, there are two options. One is the complete and difficult one, the other is the easier. For example, when I started doing Freeletics, I could not perform one single pullup. So, I went with the easier version of pullups. These versions are demonstrated clearly on the training videos they published. For every single exercise, there is a detailed video, showing how to perform the exercise properly, and if you can’t do it properly, the videos demonstrate an easier version too.
So, don’t get discouraged if you can’t perform the exercise properly. Go with the easier version and you will be stronger as you improve so that you will start to be able to do the full exercise. As I said, I could not do a proper pullup when I started. Now I can do 9 pullups in a row.
You can watch the exercise videos both on Freeletics web site and Freeletics smartphone apps. I downloaded all the exercise videos on my smart phone.
Workout Sessions
They named every workout session after mythological Greek gods. You get names for sessions like Aphrodite, Hades, Kentauros, Poseidon etc. Every workout session is a set of exercises , to be completed as quickly as possible. You race against time. At the start, the sessions will take longer to complete but your body will adapt and you will grow faster as you keep on training.
For visualization, an Aphrodite training session looks like this:
![[Image: Foto-5.png]](http://daslebenistmeinponyhof.digital-dictators.de/files/2013/03/Foto-5.png)
Don’t quit the exercises before they are fully finished. If you are fatigued, rest for a while and keep going. If you are so fatigued that you can’t do –for example- another situp/pushup/pullup etc. (this can happen and it’s normal, especially at the beginning), switch to the easier version as I described above and keep going. It is crucial to complete every workout session. You improve the most at the last round of workout sessions.
Training Frequency and Duration
I trained 4 times a week, on average. The training sessions are very difficult to complete when you are a beginner but they will get easier as you improve. Never gets too easy though.
Training duration will be 15-60 minutes for every training day. When my body adapted to the training sessions, I was training 30 minutes per training day on average. So, this is a time efficient training program. 4 times a week, 30 minutes average per training session costs 2 hours on a week. You can train more than 2 hours a week at the beginning, but as your body adapts, the training sessions will be shorter and shorter.
Training Equipment
The only equipment you will need for Freeletics is a pullup bar. You will need some space for running too, though. When a training session requires you to run, you can always go out and do the training outside. For those who will train at the gym, a tread mill should do the job.
When I first started, I set up a pullup bar at home, and did most of the workout sessions in the comfort of my house.
Diet
When I first started training Freeletics, I had no idea about proper nutrition. I assumed that I would out-train my bad diet. So, for the first 30 weeks of my Freeletics journey, I ate everything I wanted, I drank gallons of beer and, surprise, no matter how hard I trained, my belly fat was never completely gone to uncover my six pack abs.
Although I achieved some level of body recomposition by losing some fat and adding some muscle with Freeletics, it finally got through my thick skull that I need to adjust my diet if I wanted to have six pack abs.
So, for the last 15 weeks of my Freeletics journey, I quit drinking beer (many thanks to The Lizard of Oz for his one year wagon thread, though I got my goal of six pack abs around the 4 month mark of no drinking), I started counting calories and I ate lean meat, fruits and vegetables most of the time.
Freeletics too, has a good nutrition guide on their web site.
Supplements
I used creatine, fish oil, vitamin D, calcium, magnesium, zinc and multivitamins.
I’ve been on and off TRT for about 1,5 years. I have been using about 125 mg testosterone a week for the last 15 weeks.
Price
I paid 40 euros for the first 15 weeks of my Freeletics training schedule and another 40 euros for the second 15 weeks. For my last 15 weeks Freletics run, I used the exact same schedule that I got for the first 15 weeks.
When it first started, they were doing 15 weekly subscriptions, now they switched to 3 months I think. Be sure to check their web site for the up to date pricing schedules.
I strongly advise to pay for a subscription if you are serious with training Freeletics (I am not an affiliate or a partner of Freletics). You get an assessment training week at first, then you do the training session and you register them on your account. Then they start sending you personalized training schedules. It’s very easy to keep track of your workout sessions with the smart phone app. If you don’t have a smart phone, you can do that on their web site.
In Closing
When I first started training Freeletics, my aim was to build strength, burn fat and have six pack abs. With Freeletics and the right kind of diet, I got what I wanted.
I believe that every one of you can do it better than me. As I said, my diet was shitty for the most part. If my diet was on point, I could achieve that body within 4-6 months. Moreover, I am 40 years old. Most of you here are much younger than me, so you can improve much faster and get better results than me.
I have been training with Freeletics on and off about 2,5 years. This is how my body looked before Freeletics and how it looks now.
The “after “ photo was taken last week. The before photo was actually taken when I was 4 weeks in with Freeletics. Unfortunately I don’t have a full body picture at the exact time when I started Freeletics but it was not so much different than the “before” photo, so we can say that these pictures do a good job to demonstrate what to expect with Freeletics.
As I said, I started 2,5 years ago but I actually trained for about 45 weeks in total. I missed more than a year of training due to reasons like laziness, injuries, travel etc.
What is Freeletics?
Freeletics is basically high intensity bodyweight training. You can choose to train for strength, cardio or both. I chose to train for strength so this datasheet will be about strength training aspect of Freeletics.
Exercises
Burpees, situps, pushups, pullups and bodyweight squats are the main exercises that you will be doing a lot. From time to time, lunges, jumps, running, leg levers, climbers, jumping jacks etc. come in to the scene.
For every exercise, there are two options. One is the complete and difficult one, the other is the easier. For example, when I started doing Freeletics, I could not perform one single pullup. So, I went with the easier version of pullups. These versions are demonstrated clearly on the training videos they published. For every single exercise, there is a detailed video, showing how to perform the exercise properly, and if you can’t do it properly, the videos demonstrate an easier version too.
So, don’t get discouraged if you can’t perform the exercise properly. Go with the easier version and you will be stronger as you improve so that you will start to be able to do the full exercise. As I said, I could not do a proper pullup when I started. Now I can do 9 pullups in a row.
You can watch the exercise videos both on Freeletics web site and Freeletics smartphone apps. I downloaded all the exercise videos on my smart phone.
Workout Sessions
They named every workout session after mythological Greek gods. You get names for sessions like Aphrodite, Hades, Kentauros, Poseidon etc. Every workout session is a set of exercises , to be completed as quickly as possible. You race against time. At the start, the sessions will take longer to complete but your body will adapt and you will grow faster as you keep on training.
For visualization, an Aphrodite training session looks like this:
Don’t quit the exercises before they are fully finished. If you are fatigued, rest for a while and keep going. If you are so fatigued that you can’t do –for example- another situp/pushup/pullup etc. (this can happen and it’s normal, especially at the beginning), switch to the easier version as I described above and keep going. It is crucial to complete every workout session. You improve the most at the last round of workout sessions.
Training Frequency and Duration
I trained 4 times a week, on average. The training sessions are very difficult to complete when you are a beginner but they will get easier as you improve. Never gets too easy though.
Training duration will be 15-60 minutes for every training day. When my body adapted to the training sessions, I was training 30 minutes per training day on average. So, this is a time efficient training program. 4 times a week, 30 minutes average per training session costs 2 hours on a week. You can train more than 2 hours a week at the beginning, but as your body adapts, the training sessions will be shorter and shorter.
Training Equipment
The only equipment you will need for Freeletics is a pullup bar. You will need some space for running too, though. When a training session requires you to run, you can always go out and do the training outside. For those who will train at the gym, a tread mill should do the job.
When I first started, I set up a pullup bar at home, and did most of the workout sessions in the comfort of my house.
Diet
When I first started training Freeletics, I had no idea about proper nutrition. I assumed that I would out-train my bad diet. So, for the first 30 weeks of my Freeletics journey, I ate everything I wanted, I drank gallons of beer and, surprise, no matter how hard I trained, my belly fat was never completely gone to uncover my six pack abs.
Although I achieved some level of body recomposition by losing some fat and adding some muscle with Freeletics, it finally got through my thick skull that I need to adjust my diet if I wanted to have six pack abs.
So, for the last 15 weeks of my Freeletics journey, I quit drinking beer (many thanks to The Lizard of Oz for his one year wagon thread, though I got my goal of six pack abs around the 4 month mark of no drinking), I started counting calories and I ate lean meat, fruits and vegetables most of the time.
Freeletics too, has a good nutrition guide on their web site.
Supplements
I used creatine, fish oil, vitamin D, calcium, magnesium, zinc and multivitamins.
I’ve been on and off TRT for about 1,5 years. I have been using about 125 mg testosterone a week for the last 15 weeks.
Price
I paid 40 euros for the first 15 weeks of my Freeletics training schedule and another 40 euros for the second 15 weeks. For my last 15 weeks Freletics run, I used the exact same schedule that I got for the first 15 weeks.
When it first started, they were doing 15 weekly subscriptions, now they switched to 3 months I think. Be sure to check their web site for the up to date pricing schedules.
I strongly advise to pay for a subscription if you are serious with training Freeletics (I am not an affiliate or a partner of Freletics). You get an assessment training week at first, then you do the training session and you register them on your account. Then they start sending you personalized training schedules. It’s very easy to keep track of your workout sessions with the smart phone app. If you don’t have a smart phone, you can do that on their web site.
In Closing
When I first started training Freeletics, my aim was to build strength, burn fat and have six pack abs. With Freeletics and the right kind of diet, I got what I wanted.
I believe that every one of you can do it better than me. As I said, my diet was shitty for the most part. If my diet was on point, I could achieve that body within 4-6 months. Moreover, I am 40 years old. Most of you here are much younger than me, so you can improve much faster and get better results than me.
![[Image: smile.gif]](https://rooshvforum.network/images/smilies/smile.gif)
