The Nemesis routine by Freeletics is a high intensity ab blasting workout that will test your core’s stamina. Combining ab exercises with climbers, the Nemesis routine has 5 rounds of just 2 exercises meant to push your abs and core to the limit.
Each round you will be descending by 10 for the situps while adding 10 for the climbers. Round 1 you’ll have 50 situps and 10 climbers but by round 5 it will be 10 situps and 50 climbers! Talk about building strength, this one will have your abs in shape quickly!
There is no equipment needed nor do you get rest in-between sets so do your very best to keep trucking along. This is a short workout compared to others so you should not need to stop unless you feel a real threatening injury coming.
Endurance
- Crunches
- Mountain Climbers
5 Rounds
- Round 1: 50/10
- Round 2: 40/20
- Round 3: 30/30
- Round 4: 20/40
- Round 5: 10/50
Standard
- Situps
- Climbers
5 Rounds
- Round 1: 50/10
- Round 2: 40/20
- Round 3: 30/30
- Round 4: 20/40
- Round 5: 10/50
Strength
- Jackknives
- Froggers
5 Rounds
- Round 1: 50/10
- Round 2: 40/20
- Round 3: 30/30
- Round 4: 20/40
- Round 5: 10/50
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