Freeletics – Week One

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I’d recently completed the fitness test to my Freeletics programme. Boy, it was tough but I felt amazing afterwards. It’s been a while since I found myself in a place like that and it’s good to push yourself from time to time.


The Freeletics app is really easy to use and navigate through. I love the fact that Freeletics asked me how many days I wanted to train a week. I know other programmes such as Insanity, expect you to train six out of seven days a week. I just find that unrealistic, especially with my lifestyle and is it sustainable.


Week one of Freeletics consisted of three days and three workouts. I’ve listed them below with all the exercises, reps and rounds. It’s also worth noting that each workout has three different types – Endurance, Standard and Strength.

Aphrodite (Standard)

Round 1 of 5

  • 50 Burpees
  • 50 Squats
  • 50 Situps

Round 2 of 5

  • 40 Burpees
  • 40 Squats
  • 40 Situps

Round 3 of 5

  • 30 Burpees
  • 30 Squats
  • 30 Situps

Round 4 of 5

  • 20 Burpees
  • 20 Squats
  • 20 Situps

Round 5 of 5

  • 10 Burpees
  • 10 Squats
  • 10 Situps

How to do a Squat

Starting position: Upright stance, feet turned slightly out.


  1. Feet shoulder width apart.
  2. Hips below knees.
  3. Arms do not touch body.
  4. Shoulders, hips, knees and heels are in a line.


4/5 Hyperion (Endurance)

Round 1 of 2

  • 5 Pikes
  • 25 HH Squats
  • 5 Pikes
  • 25 High Knees
  • 60 sec Rest

Round 2 of 2

  • 5 Pikes
  • 25 HH Squats
  • 5 Pikes
  • 25 High Knees

Apollon (Endurance)

Round 1 of 3

  • 25 Sprawls
  • 400m Run
  • 50 HH Squats
  • 400m Run

Round 2 of 3

  • 25 Sprawls
  • 400m Run
  • 50 HH Squats
  • 400m Run

Round 3 of 3

  • 25 Sprawls
  • 400m Run
  • 50 HH Squats
  • 400m Run


The week was finished off with 100 Squats, 50 Squats and then 50 High Jumps. I performed these straight after I completed Apollon.


The week was overall tough but very rewarding. Apollon was difficult for me because I hadn’t ran for a while but I gave it everything I had. I also noticed that Aphrodite was a regular workout so I’m interested to see how I perform this in a few more weeks.


About The Author

Following the birth of his son in 2009, Paul was unfit and sluggish. Since then he's been training using a range of exercise techniques and gained some valuable information over the years. Events he has completed to date are Total Warrior, Pier To Pier, Bamburgh 10k, Hamsterley 10k, Blaydon Races, Newcastle Stampede and over 50 parkruns. In 2012 he created his own challenge called the '12 Days of Christmas.' He raised over £1000 for Percy Hedley by running 60 miles to celebrate their 60 years. In 2013 he ran the '12 parkruns of Christmas' with friend Lee Nyland. The pair raised over £1400 for the Tiny Lives Fund.

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