Zeus Freeletics routine is an excellent strength workout that is part of the Freeletics program. Choosing to perform Zeus Freeletics workout depends on your long term goals. This program focuses on the whole body and is ideal for improving stamina, gaining muscle mass and strength. This is not recommended for individuals seeking to lose fat, but it is ideal for toning up your body and making your core firmer.
Zeus is composed of four rounds of 25 pushups, 15 pullups, 45 squats, 35 situps and 5 handstand pushups. A two minute rest is also necessary allowing your body to cool down. Having a bar is essential for doing the pullups while performing this session.
Tips on the Zeus Workout
It is advisable to begin with the handstand pushups. Following are the steps.
- Get into the handstand position. Use a wall if you are unable to do it by yourself.
- Ensure that the distance between your hands equals the width of your shoulders. While looking forward, slowly lower your body towards the floor, but do not let it touch the floor.
- Raise your body back to the original position to complete a cycle. You can perform band harness assisted or partner assisted handstand pushups if using the wall is complicated for you.
For the pullups, hold the bar with your palms facing the same direction as your body, let you body hang from the bar and pull yourself up towards the bar.
- Let your body hang again to complete a single round.
The pushups should be done with your body in a straight line and your toes held together.
- Lower your body till your elbows form a 90 degree angle, ensure that your elbows are tucked to your side. Use your glutes and abs to maintain your body’s straight position and lift yourself up by straightening out your arms, this completes a cycle.
For the squats, stand with your legs slightly apart and your toes pointing outwards and hold your head with your hands or spread them out parallel to the floor. Perform a sitting motion and break out at the hips before your knees bend.
- With your back straight, continue lowering yourself until your thighs are in a parallel position with the floor.
- Get as low as possible, taking care not to let your knees go beyond your feet. Lift yourself up to complete one round.
- To perform the situps, lie straight with your back on the floor with your knees bent.
- Hold your templates with your fingers and sit up with your back flat while hinging on your hips. Once you have sat up, lower your body once more to complete a set.
Do not forget to take a two minute rest in between the rounds.