60 Days of Transformation

Freeletics describes its strength and conditioning program as "a set of predefined high-intensity workouts". The workouts use body weight only and always are performed as fast as individually possible. They appear similar to the ones used in CrossFit, without any weights or machines. The complete workouts are typically short — 30 to 45 minutes or less — and intense, demanding all-out physical exertion. Such movements as sprinting, stretching and many bodyweight exercises are combined and mixed in numerous combinations to form prescribed sets of "High-Intensity Workouts of the Day" or "HIWODS". Most Freeletics HIWODS do not require any equipment, for others a pull-up bar, a wall or some sort of running track is to be used. Also important for the outdoor workout can be a floor mat to protect the elbows and training gloves for people with sensible hands Freeletics is applicable for training both alone and in a group. Freeletics has bodyweight only strength and conditioning workouts with varied functional movements performed at high intensity for broad and overall physical fitness. "Workout times will be used to measure performances and progress and to compare to other athletes." Some activists combine it with a vegan or low-carb lifestyle.


Workout Plans:

Week 1:

Day 1

1. 1 KM Jogging(This will warm up your body)
2. Short Jumps x 50 reps
3. Push Ups x 10 reps
4. Squats x 20
5. High Jumbs x 10
6. Lunge x 20
7. Jumbing Jacks x 30
8. Burbees x 10
9. .5 KM running

Day 2

1. 1 KM Jogging(This will warm up your body)
2. Short Jumps x 50 reps
3. Push Ups x 10 reps
4. Squats x 20 reps
5. High Jumbs x 10 reps
6. Lunge x 20 reps
7. Jumbing Jacks x 30 reps
8. Burbees x 10 reps
9. Short Jumps x 50 reps
10. Push Ups x 10 reps
11. Squats x 20 reps
12. High Jumbs x 10 reps
13. Lunge x 20 reps
14. Jumbing Jacks x 30 reps
15. Burbees x 10 reps
16. .5 KM running

Day 3-Rest day

Take rest. Dont do any Workouts

Day 4

1. 1 KM Jogging(This will warm up your body)
2. Short Jumps x 50 reps
3. Push Ups x 10 reps
4. Squats x 20 reps
5. High Jumbs x 10 reps
6. Lunge x 20 reps
7. Jumbing Jacks x 30 reps
8. Burbees x 10 reps
9. Short Jumps x 50 reps
10. Push Ups x 10 reps
11. Squats x 20 reps
12. High Jumbs x 10 reps
13. Lunge x 20 reps
14. Jumbing Jacks x 30 reps
15. Burbees x 10 reps
16. .5 KM running

Day 5

1. 1 KM Jogging(This will warm up your body)
2. Short Jumps x 50 reps
3. Push Ups x 10 reps
4. Squats x 20 reps
5. High Jumbs x 10 reps
6. Lunge x 20 reps
7. Jumbing Jacks x 30 reps
8. Burbees x 10 reps
9. Short Jumps x 50 reps
10. Push Ups x 10 reps
11. Squats x 20 reps
12. High Jumbs x 10 reps
13. Lunge x 20 reps
14. Jumbing Jacks x 30 reps
15. Burbees x 10 reps
16. Short Jumps x 50 reps
17. Push Ups x 10 reps
18. Squats x 20
19. High Jumbs x 10
20. Lunge x 20
21. Jumbing Jacks x 30
22. Burbees x 10
23.  .5 KM running

Day 6-Rest day
Take rest. Dont do any Workouts.

Day 7 - 

2 kms Running 



 

For details:Drop an email to praveen881nk@gmail.com

 

I have started the workout. Wait and see for the change of transformation.