Kronos freeletics routine is a strength based workout routine. It generally focuses on the whole body by engaging trunk, shoulder and leg muscles. A successful completion of the Kronos routine earns the trainee a total of 640 points.
This workout regimen involves the following; 50 pushups, 50 squats, 50 situps, 50 leg levers and 50 pullups. The essence of the Kronos routine being a high strength training regimen is that it involves a very punishing set of exercises with very little time for rest – if any, in between. Ideally, these sets of exercises should be completed in the shortest time possible.
Tips For The Kronos Routine
It is important to maintain a stiff inclined plane posture when performing the pushups. This is to ensure that its only the targeted muscles which are in motion fully compensate for your body weight.With your body in an inclined frame, arms stretched straight and palms on the floor.
- Raise your full weight by stretching your arms then bend them back to finish a repetition.
- Ensure that the arms are kept on the sides of the trunk. You can vary the pushup by modifying the steps.
This can be done by using a weight vest to perform the routine. The squats should be done with a tight core to ensure that the resistance does not spread to other muscles where in is not needed.
- Ideally, raise your hands parallel to the floor and lower your body in a sitting motion.
Rise after you have reached the lowest of this routine, remember that; the lowest you can get, the better. The leg levers are very basic and should be started in a lying down posture with the body straight on the floor.
- Lift both upper and lower parts of the body, forming a V shape and relax your body to return to the original position.
This completes one repetition of the routine. The situps closely remember the leg levers, only that the lower part of the body, i.e the legs.
- The trunk is raised and lowered for the appropriate number of times, the legs should not even wiggle as you undertake these routines.
- For effective pullups, grab the bar with your palms facing away.
- Relax and get into a dead man’s position then lift your body until the chin goes above the bar. When you get back into the dead man’s position, one repetition is completed.
Because of the intensity of this exercise, it is important to periodically replenish lost fluids. Target a personal best time for you to get the most of the routine.