The NYX workout by Freeletics is a bodyweight workout is a core and ab routine that will test your strength and stamina. One of the shorter routines, NYX combines crunches, leg levers, and standup exercises in order to take your core fitness to next level. Consisting of just 3 rounds, you should be able to get through this routine in relatively short amount of time.

Although this can be finished quickly, don’t think it’s easy! The routine will blast your mid-section and test your core, especially the leg levers. Both first and last rounds consist of just 10 reps each, however the 2nd round will be 25 reps each exercise – so be ready for a painful 3rd round!

There is no rest in between these sets and there is no equipment needed, so just get to it! If you need rest take it, however, don’t do more than 10 seconds as there is little time to waste.

Endurance

• Crunches
• HH Leg Lever
• HH STandups

Rounds: 3

Standard

• Situps
• Straight Leg Lever
• Standups

Rounds: 3

Strength

• Jackknives
• Toes to Bar
• Standup Jumps

Rounds: 3

The Persephone routine by Freeletics Bodyweight is a short, yet intense workout that combines lunges, burpees, and abs to test and stretch your physical capabilities. A full cycle of the workout consists of 3 rounds of 3 exercises each with rest built-in.

This is a ladder set that starts with 30 reps for the first round and drops 10 reps each round thereafter. You will do a total of 60 reps for each one of the three exercises. Since rest is built into Persephone, you should try to limit how often you take a break.

This is one of the shorter routines Freeletics offers but by no means is it easy! Your core will need to be ready to go so please take your time during the warm-up! The goal at first is to complete the entire cycle (unless coach designs it otherwise).

Endurance

• HH (Hand-Helped) Lunges
• Sprawls
• HH Leg Lever
• Rest

Rounds: 3

Standard

• Lunges
• Burpees
• Straight Leg Lever
• Rest

Rounds: 3

Strength

Equipment: Pullup bar

• Split Lunges
• Burpee Squat Jumps
• Toes to Bar

Rest

Rounds: 3

Krios is a high intensity training workout that requires a pullup bar. This bodyweight set is going to test your overall fitness levels at it will require your upper body, core, and legs to complete a cycle. A full cycle consists of 3 round of 3 exercises each. The first and last rounds are 10 reps while the middle one is 25!

By combining pullups with squats and abs, this Freeletics workout is designed to be a total body routine. There is no rest between sets and it should be a rather quick yet-effective workout. You will need a pullup bar, so make sure you are near one.

It’s also advised to have a fitness mat so you can support your back while doing ab exercises.

Endurance Routine

• Jumping Pullups
• Hand-Helped (HH) Squats
• Crunches

3 Rounds (10 reps, 25 reps, 10 reps)

Standard Routine

• Pullups
• Squats
• Situps

3 Rounds (10, 25, 10 reps)

Strength Routine

• Muscleups
• Pistols
• Jacknives

3 Rounds (10, 25, 10 reps)

The Kentauros workout by Freeletics Bodyweight is a heart pounding, leg burning routine that will challenge your mental grit and physical stamina. This workout combines lunges, burpee frogs, and jump to both shape and train your abs and lower body. A full cycle through this routine consists of 6 rounds of 4 exercises. Although no equipment is required, you will need a track or strip of flat land to do the 20 meter lunges and frogs.

There is no rest period built into the routine, so you must push forward as you can and rest as you see fit. At first, this challenge is one of the longer routines provided. Your goal here should be to get through the routine as best as you can without quitting. As you progress in your fitness you will see your time improve.

Don’t forget to stretch well after the routine as your legs will need it. Recovery and hydration will be important so do your best to drink water, stretch, and rest!

Endurance Routine

• 2x20m Hand-Helped (HH) Lunge Walk
• 10 High Knees
• 2x 20m Sprawl Frogs
• 10 High Knees

6 Rounds through

Standard Routine

• 2x20m Hand-Helped (HH) Lunge Walk
• 10 Jumps
• 2x 20m Burpee Frogs
• 10 Jumps

6 Rounds through

Strength Routine

• 2x20m Lunge Walk
• 10 High Jumps
• 2x 20m Burpee Deepfrogs
• 10 High Jumps

6 Rounds Through

The Athena workout requires no equipment and will challenge your core strength and speed. A full cycle through the routine is 5 rounds of 3 exercises with a built-in rest period in-between rounds. Athena is one of the shorter routines Freeletics Bodyweight offers so consider this a sprint set, no rest unless you finish your sets!

Athena is a latter set, you start with 25 reps the first round and reduce 5 reps per round until you only do 5 on the 5th round. Rest is built in so your goal should be to only rest during those times.

Endurance Routine

• Mountain Climbers
• Crunches
• HH Squats
• Rest

5 Rounds (25,20,15,10, and 5 reps)

Standard Routine

• Climbers
• Situps
• Squats
• Rest

5 Rounds (25,20,15,10 and 5)

Strength Routine

• Froggers
• Jackknives
• Pistols
• Rest

5 Rounds (25, 20, 15, and 5)

The Ares freeletics workout routine combines both cardiovascular and strength exercises to give a moderate regimen. It lays more emphasis on the muscles of the legs, stomach and back. It is composed of six rounds of 7 pullups, 7 situps followed by 2 4om sprints and 60 seconds rest. Because the Ares Freeletics workout routines are not difficult in nature, they should be performed at maximum intensity. [Read more…]

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. [Read more…]

The Hyperion freeletics workout routine  is the ultimate arms building regimen. It is composed five rounds of pike pushups, squats, and high knees followed by a sixty second rest. Depending on which style you do – endurance or strength, it could be even more challenging. The strength routine involves upside down push ups, pistoles, and high humps, It is considered to be the most challenging freeletics workout regimens. [Read more…]