Freeletics Exercises – List and Videos

Freeletics workouts can be done on three separate levels; endurance, standard, and strength. Each level is basically a easy, medium, and hard level, however, don’t think of it in such a simplistic way. Everyone should start at either the Endurance or Standard level. The biggest difference in these are modified movements. For example, Endurance has modified pushups, burpees, squats, and lunges. This means that they have been modified to give newer athletes a workout that would work within their current limits.

By no means is this easy. The Endurance workouts can still kick your butt so don’t think of it any less important or difficult.

The highest and hardest level exercises will be in the Strength level. This level takes the Standard movements, and adds a whole new challenging level to them. Your typical burpee now becomes a jumping burpee! The pushups become one-handed pushups. Pullups get tossed aside for the biggest challenge of them all, muscleups. This is the secret and key to Freeletics’ success. The workouts never stop being challenging.

Unlike Insanity for example, the workouts here will never end and you won’t ever get bored. So whether you are new or a seasoned gym rat, there is a Freeletics exercise level that you can do that will humble your ego.

Endurance

Freeletics Endurance Exercises

• Sprawls
• HH Squats
• Crunches
• Jumping Pull-Ups
• Mountain Climbers
• HH Leg Lever
• High Knees
• HH Lunges
• Jumping Jacks
• HH Standups
• HH Lunge Walk
• Sprawl Frogs
• Knee Pushups
• Pikes
• Sprawl Frogs

HH = Hand Helped!

Standard

Freeletics Standard Exercises

• Burpees
• Burpee Frogs
• Jumping Jacks
• Squats
• Lunge Walk
• Lunges
• Situps
• Pullups
• Jumps
• Climbers
• Standups
• Knee Pushups
• Pikes
• High Knees
• Straight Leg Lever
• Kipping Hand-Stand Pushups

Strength

Freeletics Strength exercises

• Burpee Jump Squats
• Burpee Deep Frogs
• Pistols
• Jackknifes
• Muscleups
• One-Handed Pushups
• Froggers
• Toes to Bar
• High Jumps
• Standup Jumps
• Split Lunges
• Strict Hand-Stand Pushups
• Split Lunges

Runs

As you can assume, the runs are are big part of Freeletics. Because the runs are measured by distance, it’s completely up to you to challenge yourself. If you are not a runner. that’s ok, the short, 20 meter sprints are short enough to get you to max out your heart rate and still leave you with something in the tank to continue doing your workout.

• 40 Meters
• 400 meters
• 800 Meters
• 1 Kilometer run
• 2 Kilometer runs

LINK: Freeletics Running Review

Coach Advanced Skills

Freeletics advanced skills for coach

When you sign up for the Freeletics Bodyweight coach, you can select a strength only coach, a cardio coach, or a combined coach. The workouts for these three different coaches don’t automatically add these advanced moves for you. You can, when you’re ready, click to add these moves into your routine so you are not overwhelmed by them.

As  you can see from the image – adding these moves is completely up to you. The best and safest bets for newer athletes would be the pullups and toes to bar. While there is a level of difficulty that may take others a while to build up to – we feel that these moves are so powerful, it’s best to add them sooner rather than later and just try.

Pullups are key to developing that phenomenal upper body that we all seem to envy from the Freeletics models!

• Pullups
• Strict Hand Stand Pushups
• One-Handed Pushups
• Toes to Bar
• Pistols
• Muscleups