Training found in Freeletics Bodyweight

Your Bodyweight app offers several different types of training. An individualized combination of these is ideal for maximum progress. The intensity varies within a complete workout to give you the most efficient training experience.

Navigate this page to learn more about the following:

  • Dynamic Warmup
  • Workouts
  • Intervals
  • Technique Sessions
  • Runs
  • Active Cooldown

Dynamic Warmup

It is important to warm up before any kind of exercise in order to avoid injury. The right warm up can even significantly boost your performance during your Freeletics trainings! Every Coach Workout will include the Dynamic Warmup, designed to prepare you for your Workout. It will activate not only your cardiovascular system, but also the interaction between your muscular and nervous system in your whole body.

Workouts

Workouts are a given set of exercises which have to be completed in the exact same order and number as stated. Workouts can appear in different types and volumes in three different categories: Endurance, Standard, and Strength. Workouts are always performed for time. Do them as fast as possible, trying to perform all exercises with good movement quality.

Intervals

Intervals are completely flexible, adaptable trainings, tailored to you by your Coach. They are designed according to your past performances and your goal. That’s why they are only available to Coach users. There are three types of Interval trainings: Endurance, Conditioning, and Strength. Each of these is targeted towards a very specific goal. There is no timer in any Interval. Focus even more on performing all the movements with perfect form at the speed that your Coach defines. That way you can improve the quality of your movements, and progress to more difficult exercises. Intervals are results-driven and designed for you to reach your personal goal.

Technique Sessions

You will also find technique sessions  in your Coach Week outside of Intervals or Workouts. These allow you the opportunity to practice the skills necessary for these exercises without any time pressure. They also enable the Coach to learn from you. Do a technique session, earn a star in your subsequent technique feedback, and your Coach knows that he can assign you more repetitions of this exercise next time. This will allow for a more personalized Coach experience.

Runs

Runs are a given distance, and can be everything from a short sprint, to medium distances, to longer distances. Runs are ideal for training cardiovascular and muscular endurance but also to complement a strength training program. When they are given to you by your Coach, try to perform them as fast as possible.

Active Cooldown

The Active Cooldown is an important part of your complete workout. In your Bodyweight Coach training, your cooldown routine includes static stretching designed to re-establish the range of motion of your muscles and joints. Remember to always include a cooldown after any workout as it accelerates the body’s recovery and regeneration processes.

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