Prometheus is a total bodyweight workout by Freeletics that will force you out of your comfort zone and into a fat burning zone. This routine consists of 5 exercises (froggers, pushups, situps, squats, and jumping jacks) with 1 built in rest period. One cycle of Prometheus is 5 rounds through.
This is an inverted ladder routine as your first and last rounds have the highest amount of reps and the 3rd has lowest (it drops by 10 2nd and 3rd round). If you consider yourself somewhat in good shape, aim to complete this workout within 20 minutes. The jumping jacks at the end of each round will always be 50 reps, make sure you go for it!
The order of the exercises focus first on your upper body (climbers, pushups, situps) and then it follows up with 2 lower body ones (squats, jumping jacks). By breaking it up this way, you’ll be able to work the entire body more easily.
Endurance
- Mountain Climbers (30, 20, 10, 20, 30)
- Knee Pushups (10, 7 , 5, 7, 10)
- Crunches (30, 20, 10, 20, 30)
- HH Squats (30, 20, 10, 20, 30)
- Jumping Jacks (50 each round)
- Rest
Rounds: 5
Standard
- Climbers
- Pushups
- Situps
- Squats
- Jumping Jacks
- Rest
Rounds:5
Strength
- Froggers
- One Handed Pushups
- Jackknives
- Pistols
- Jumping Jacks
- Rest
Rounds:5
Isn’t each hand it’s own oh push up and in that case way should we do an odd number of them. Wouldn’t that resolute in an uneven training across the right and the left side of the body?
Chances are that the workouts will end up having an even number of reps for each side. If you feel like adjusting, just add 1 more to balance it out = )
Are there time records for each workout? Like a leader board type thing. I just did the Prometheus standard in 14min 57sec and want to know how that sits with other peoples times.
Matt, you can see the BEST time when you finish a routine, the average time, and your time.