Morpheus is a heart pounding, short-yet-effective, HIT routine by Freeletics. This bodyweight routine combines pushups, lunges, and jumping jacks to maximize fat burn in a short amount of time. No equipment is required for this workout, nor do you need a track or any real amount of space to complete.
A full cycle through Morpheus has 5 rounds of 3 exercises each round. Similar to the NYX workout, Morpheus increases reps during the middle of the cycle and then drops back down. Rounds 1 and 5 have same amount of reps, as does 2 and 4 while the 3rd round consists of the highest amount of reps for each workout. This is a traditional ladder set that increases and then decreases in reps.
Double check your technique as many tend to skip the proper form for pushups – hands off the ground! Also, lunges tend to be more effective if you go slower to make sure your technique is proper. Yes, you will finish faster than you expect, and that’s OK!
The real challenge will be maintaining speed during the jumping jacks – they tend to hurt around round 3!
Each time you should be getting faster.
Endurance
- Knee Pushups
- HH (Hand-Helped) Lunges
- Jumping Jack
- 1st Round: 5/10/20
- 2nd Round:7/15/30
- 3rd Round: 10/20/40
- 4th Round: 7/15/30
- 5th Round: 5/10/20
Standard
- Pushups
- Lunges
- Jumping Jack
- 1st Round: 5/10/20
- 2nd Round:7/15/30
- 3rd Round: 10/20/40
- 4th Round: 7/15/30
- 5th Round: 5/10/20
Strength
- One-Handed (OH) Pushups
- Split Lunges
- Jumping Jack
- 1st Round: 5/10/20
- 2nd Round:7/15/30
- 3rd Round: 10/20/40
- 4th Round: 7/15/30
- 5th Round: 5/10/20
I’ve just started with this program yesterday.
How many weeks do you have to do this? and what would be the next program to follow after this?
This is a 15 week program for the coaching, you pay after 15 to keep the coach and the extra workout routines.
There are 3 programs, the bodyweight, gym and running. They are seperate programs based on different goals. You can get total body fitness in bodyweight, you can improve your cardiovascular health and speed with Run, and increase power and build with Gym. The path you choose is up to you, figure out what you want, all options are good depending on your goals.
Hello,
I have to do 3/5 Morpheus. It consists of 3 rounds of 3 different exercises such as pusups lunges and jumping jacks. I guess i dont wait between exercises but i think i should rest between rounds, right?
No rest. You go HARD as you can each time, HOwever take rest as your body needs. stay hydrated and focus, you wil get through it.
No rest, only if need it but should be as short as you can. Your goal: all the routine without rest, every time faster than the last.
I’m slim and skinny in a sense. I had 2/5 morpheus. But I do All 5 roumds. Are these exercises effective for me. I want to get in shape and have lean body in a sense to get muscles… are these Exercises right for me. I do standard orpheus exercises.
Waj! Just go through the process. If you feel you can do more, please put taht into the app and it will adjust. Depending on what your goals are, would depend on if they are correct for you. If you are looking to gain muscle, look at the weight lifting freeletics app.
How much calories does this workout burn?
I am completing this workout in just 4 mins no rest.
Elton, the amount of calories depends on your existing body composition, gender, and effort. Since Freeletics is a training program for athletes, it’s safe to say that if you are done in 4 minutes, that’s OK. The training will get harder and harder and you will aim to beat your personal best each time. The goal is to get you to beat your times and as a result get fit.