Menu Close

Happy World Freeletics Day! And To Celebrate, Here’s A Full Body Workout To Do At Home!

2 FreeleticsMindset

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!

  1. In total, the Freeletics community trained for 344,887,722 minutes last year, which is the equivalent of 656 years of training!

  2. 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.

  3. The majority of Freeletics users are night owls, working out later in the day rather than in the morning.

  4. The most listened to audio session was the ‘Appreciating the Benefits of Training’ course.

  5. 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!

Exercise explanations: 

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.

3. Crunches

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.

7. Supermen

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 lunges

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

10x squats

Skill Progression 

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

10x supermen

60s rest

Interval – 6 rounds

Full body 

10x mountain climbers

10x jumping jacks

5x crunches

20x plank knees-to-chest

60s rest

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. (

Optimized by Optimole