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5 Gym workouts that you can do wherever and whenever


Be honest, we’ve all used an excuse to get us out of going to the gym.“I don’t have time”, “The way to the Gym is too long” or “The Gym might be overcrowded and I don’t want to queue for the weights”: Sound like you? Not any more. We’ve got solutions for your excuses. Five workouts that you can do anytime and anywhere – at your home gym, outdoor gym or the actual gym.

The solution is simple, but not easy. All you need is a barbell, a plate and your Freeletics Gym coach. No more queueing for weights. No more dress to impress. Just you, the weight and your territory. Get your comfiest training gear on and your favorite track turned up to the max. Here are our top 5 FLG workouts that you can do anywhere, anytime.


Equipment: plate

Average time: 10 – 18 min

Five rounds of ten plate sit ups, 20 plate twists and 30 plate cocoons: that’s how you beat Nott. After the first round you’ll already feel it in your abs. This workout gets your six pack ripped and leaves you lying exhausted on the ground.


Equipment: plate

Average time: 6 – 10 min

Since NOTT was so nice, let the fun begin all over again with MANI. This conditioning workout also includes plate sit ups and plate cocoons, but takes less time. Five rounds: starting with 25 reps in round one and finishing with ten reps in the last set. Quick and effective: ideal!


Equipment: barbell

Average time: 5 – 8 min

With SIF comes a short, but very intense upper body workout. Five rounds of five upright rows, ten push presses and five barbell curls. Time isn’t for free. Sweat is the price you’ll pay. Let every single rep of this super quick workout make a difference.

Lower Body II

Equipment: barbell

Average time: 20 min

This couplet consists of five workout sets of ten deadlifts and ten front squats – targeted at you lower back and thighs. Focus on the right execution. Our tutorial videos show you how to do it. Don’t underestimate this intense strength workout.

Upper Body II

Equipment: barbell

Average time: 15 min

Give your shoulders the ultimate kick with five sets of ten push presses and ten upright rows. You know you’ve got the right weight when you hardly manage to finish the last rep. If it doesn’t challenge you, it doesn’t change you. To avoid injuries don’t forget to warmup and stretch.

Your excuses are your worst enemy. Fight them with your determination to reach your goal. Remember: if it was easy, it would not lead to greatness. Did you know that your willpower is at its strongest in the early morning hours? Try to work out with the sunrise and have a good start to your day. No more excuses. The Freeletics Gym App supports you whenever and wherever you train.