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Monthly menu plan template helps to avoid stress while cooking family meals and always know what to include in your shopping list before going to the grocery store. Enjoy the customizable format: Choose the size of a page before downloading the file and print it at home to start using asap. Are you looking for a way to make your meal planner go digital? These digital meal planners are made just for that.
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The diets might be exhausting. They work, though. They work if you do them right. This is exactly what food diary templates and daily meal planner are designed for. Download printable diary template to keep track of what you eat every day and achieve your goals easily.
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It comes as an easy read with simple step-by-step instructions during 15 weeks. The guide contains recipes and everything you have to take care of. You save a lot of time! The recipes are adjustable and practical — perfect for everyday meals. More than half of the recipes is vegetarian, so no excuses here. If you have been dieting before you probably been yo-yo dieting. That is not going to happen with the Freeletics Nutrition Guide. It is all about healthy eating and not about short-term sacrifices and concepts of malnutrition.
The solution will be found in the nutrition. Freeletics Hell Weeks are all about reaching true exhaustion, reaching our performance limits several times within a short period of time and with little rest and exceeding our own expectations. Hell Week means a lot of training.
All out: 7 days in a row. As always, try to beat your PBs. This week, however, it is even more important to successfully complete every single session. No matter if your body and mind get weaker. Remember: This is Freeletics. Quitting is not an option. This is the last week of this guide.
Eat clean and once more give it your all! Make sure to complete every workout with the exact same order and number of repetitions as stated below. In the next section, the single exercises will be explained in detail.
There are no mandatory breaks - neither within nor between rounds. Hence, make sure to take as few breaks as possible and to keep them short. Alternatively, you can use any other sort of stable bar. It also requires space to run 40m. IRIS Iris requires space to run 1km. There are no mandatory breaks neither within nor between rounds. Metis is very short, work fast from the beginning. Poseidon is very short, work fast from the beginning.
ZEUS Zeus requires a pullup bar. It also requires a wall to lean on. Mandatory breaks are included into workouts times. As many repetitions as possible. No breaks. Then do all repetitions in the according version.
Every Freeletics exercise follows certain standards. On the one hand they reduce the risk of injuries and on the other hand they make sure that performances are comparable.
Read the standards carefully and adhere to them. Start: Burpees start from a standing position. Your knees hips and shoulders are in a line. Movement: Drop down, extend your feet back and touch the ground with your chest. Get back up however you want to, not necessarily a strict pushup and perform a jump - both feet leave the ground, your knees, hips and shoulders are in a vertical line and your hands touch behind your head.
End: When your feet touch the ground again, one repetition is completed. Remarks: Make sure to keep your abs and back tight during the bottom part of the movement. If the exercise is too difficult or becomes too difficult during the workout, do the modified version: Move into the pushup position without touching the ground with your chest. Start: Climbers start from the pushup position. Movement: Bring one foot level with your hands. Switch feet. End: Each side counts as one repetition.
Remarks: During the whole movement, only your hands and feet may touch the ground and your hips have to be below your shoulders at the end of every rep.
Make sure to keep your abs and back tight. If the exercise is too difficult or becomes too difficult during the workout, do the modified version: Bring your feet as close to your hands as you can instead of bringing them level with your hands. Start: Deep Squats start from a standing position. Your heels may not be further than shoulder width apart. Movement: Lower your hips until your thighs touch your calves. End: Return to starting position to complete one repetition.
Remarks: Your hands may neither touch your legs nor the ground. Make sure to keep your weight on your heels, your chest up and your back flat. Push your knees out and keep your torso as vertical as possible. If the exercise is too difficult or becomes too difficult during the workout, do the modified version: Lower your hips as far as you can instead of lowering them all the way down. Start: Handstand pushups start from a handstand leaning on a wall.
Your arms are completely locked out. You may straighten your legs or keep them bent. Movement: Go all the way down until your head touches the ground.
Make sure to keep your core tight. If the exercise is too difficult or becomes too difficult during the workout, do the modified version: Perform the exercise from your feet. Keep your hips up high and your torso as vertical as possible. Start: High Jumps start from a standing position. Your knees, hips and shoulders are in a line. Movement: Jump up vertically with both feet and make contact between your knees and shoulders.
If the exercise is too difficult or becomes too difficult during the workout, do the modified version: Pull your knees up as high as you can instead of pulling them all the way to your shoulders.
Start: Jackknives start from a lying position. Your heels, legs, butt and shoulders touch the ground. Your hands touch the ground behind your head. Movement: Move your legs and torso up at the same time, touching your feet while your legs are vertical. Remarks: Your legs have to be straight during the whole movement. Make sure too keep your core tight. If the exercise is too difficult or becomes too difficult during the workout, do the modified version: Lift your legs as high as you can and touch your shins.
Start: Jumping Jacks start from a standing position. Your palms touch your thighs. Movement: Make your feet touch and make your hands touch behind your head. Remarks: When your hands are touching, your elbows have to be in a line with your shoulders and your head has to be upright during the whole movement.
Start: Leg Levers start from a lying position. Movement: Lift both of your legs until they are vertical. End: Return them back to starting position to complete one repetition. Remarks: During the whole movement, your legs have to be straight and your feet have to be in contact. Your hands have to lie flat on the ground next to your body. Make sure to keep your core and back tight and push your lumbar region to the ground. Modified version: If the exercise is too difficult or becomes too difficult during the workout, do the modified version: Put your hands under your butt and bend your legs as much as you need to.
Start: Pullups start from a hanging position. You can grip the bar however you want to. Movement: Pull yourself up until your chin is above the bar. Remarks: Make sure to keep your shoulders, your neck and your back tight especially if you kip. If the exercise is too difficult or becomes too difficult during the workout, do the modified version: Jump off the floor to bring your chin above the bar.
Then return back to starting position in a controlled movement. Start: Pushups start from a lying position.
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