The Aphrodite routine is one of the most popular routines, especially for those using the free version of the app. This routine has been designed to test your overall fitness level and in fact, could be used as a fit test for those who are starting Freeletics.
The workout uses only 3 movements, the burpee, the squat, and the sit-up. If you are doing free version, some other workouts similar to Aphrodite is the Venus workout, since you start at 4 rounds of push-ups, crunches, & squats.
Video of Aphrodite Workout
The Aphrodite Routine
As mentioned, the workout is just 3 body movements; squats, burpees, and situps. Sounds easy right? Not so fast. This routine has the power to make men weep.
This is a ladder set where you start at a 50 reps of each movement, and you drop 10 reps until you get to 10. By the end of the workout, you’ll have done 150 burpees, 150 squats, & 150 sit-ups! Talk about a challenge.
Freeletics Aphrodite Workout:
- 50 Burpees/40 Burpees/30 Burpees/20 Burpees/10 Burpees
- 50 Squats/40 Squats/30 Squats/20 Squats/10 Squats
- 50 Sit-ups/40 Sit-ups/30 Sit-ups/20 Sit-ups/10 Sit-ups
There is NO REST IN BETWEEN ROUNDS!
You must be pushing yourself more each round as this is a timed set and you need to go all-out.
Tips on Doing Aphrodite
Beginners: Please take your time. This is a dangerous routine if you have zero fitness foundation. You should be focusing on finishing and less worried about your time.
If you cannot finish, that’s OK! It wont do you any good to kill yourself the first time only to quit a week later.
As mentioned, the workout is timed, but you must have great technique for it to matter. In order for you to have proper technique, you should have a solid foundation of
How to Prevent Injury
Your burpees are the key to saving energy, and burning fat. However, anyone with bad technique or weak hands may muscle through bad form, but eventually it will catch up and it will hurt.
To avoid injury, use a padded mat for your hands. Many people are going to injure their wrists or shoulders because of bad technique.
Chances are, you are one of these people. By having a padded mat, your able to withstand the pressure and reduce injury.
Take your time to do it correctly, you will need to have your hands and shoulders ready before you start so you can shift the weight and save energy for back half.
Squatting Tips
For squats, you must dip below your knees. This is key to all Freeletics workout routines!
Proper form means way more than just a good time on the clock. You can seriously injure yourself, but worse, you hinder any progress by cutting corners and trying to go fast.
Beginners Tip:
If you have issues keeping your feet on the ground – find somewhere you can place your feet under; couch, chair, dog, etc.. You will want to get through the entire thing with correct for before you try to plow through for time.
Never forget your dynamic warmup or static stretches for warm down! This workout will leave you gassed and feeling it the next day!
