Last updated on February 7th, 2021 at 09:24 PM
Today we are celebrating World Freeletics Day in style by giving our readers a full body workout with 7 key exercises to do at home!
To get involved in celebrating Freeletics turning 7; you can join their Instagram and Facebook live training session on May 27th, there will be an audience from all over the world which is a great way to bring people together during these uncertain times.
To get involved, please go to @freeletics.
Plus, we also wanted to share some interesting Freeletics community facts… so here goes!
In total, the Freeletics community trained for 344,887,722 minutes last year, which is the equivalent of 656 years of training!
The Freeletics community covered a combined total distance of 1,994,549km which is equal to a staggering 50 times around the earth’s circumference in just one year.
The majority of Freeletics users are night owls, working out later in the day rather than in the morning.
The most listened to audio session was the ‘Appreciating the Benefits of Training’ course.
The most popular workout were the Freeletics God workouts; with the Athena workout coming in on top.
And here’s 7 key exercises to do from the comfort of your own home, taken from the Freeletics app! Keep fit and keep safe!
1. Mountain Climbers
This exercise works the stomach, shoulders and arms. To do a climber, make sure that your feet and hands are in line with your knees, hips and shoulders. Bring your feet up towards your hands and count one climber from when your foot is at hand height. Alternate legs and each side will count as one rep.
2. Jumping Jacks
Many people know jumping jacks as a classical cardio exercise. Nevertheless, you should not underestimate them, as your back, glutes and legs get a great workout.
The benefits of jumping jacks are often underestimated. They’re effective in getting your heart rate up and ideally suited to train both aerobic as well as anaerobic endurance and to increase calorie consumption.
In the starting position, you open your feet shoulder width apart, then merge them with a slight jump while simultaneously raising your arms so that your hands will touch behind your head.
Make sure to keep your head fully upright, with your gaze directed forward. In the starting position, your hands touch your thighs each time.
To do them, lie flat on the floor with your lower back pressed to the ground (pull your belly button in to target your deep abs). Keep your shoulders off the ground at all times. Put your hands next to your head and lift your shoulders towards your knees. Be sure not to pull on your neck.
4. High side plank crunch
Depending on which side, begin with one arm on the floor, and your feet on top of each other. Then lower your hip down so it touches the floor, then lift your hips up as your arm reaches up to the ceiling. Repeat on the other side.
5. Sphinx Push-Up
Begin by lying with your arms at a 90-degree angle and legs extended out behind you so that your knees, hips and shoulders and aligned. Push yourself up so that your arms are extended and then lower yourself back down onto your elbows.
6. Plank Knees-to-Chest
Star by getting into the plank position, with your legs extended behind you and your knees hips and shoulders are all aligned. Then bring one leg forward so that your thing touches your belly and the repeat on each side.
Lie face down on the floor with your legs straight and arms extended in front of you. Lift your chest, shoulders and elbows off the ground and pull your arms behind your back until your hands touch and then all the way back around so your hands touch in front of you. Supermen may look easy, but you will quickly wear out.
Dynamic Warm Up
10x arm & leg lift left
10x arm & leg lift right
10x standing scales
10x windmill backwards
10x plank leg lifts
10x ground supermen
10x knee push ups
4x jack-knives/jumping jacks
Interval – 6 rounds
Upper body & Abs
4x sphinx push ups
5x high side plank crunch right
5x high side plank crunch left
Interval – 6 rounds
10x mountain climbers
10x jumping jacks
20x plank knees-to-chest
Active cool down
30s world’s greatest stretch left
30s world’s greatest stretch right
30s pancake stretch
30s toe reach
60s deep squat hold
30s shoulder stretch left
30s shoulder stretch right
30s tricep stretch left
30s tricep stretch right
The #1 Freeletics fitness app in Europe offering personalised AI fitness coaching which continuously adapts to your feedback and situation to always deliver the perfect workout, no matter what. (https://go.onelink.me/lqpq/freeletics)