Promethius is a signature Freeletics workout. A physical and mental challenge, it will light up your entire body. Get ready to work! 

Here’s how to do the exercises:

Mountain Climber

  • Start by getting into the high plank position with your hands below your shoulders and feet on the ground.
  • Make sure that your feet and hands are in line with your knees, hips and shoulders.
  • Bring one foot up towards your hand and count one climber from when your foot is at hand level.
  • Land with your hips lower than your shoulders and bring the other foot forward as the other foot jumps back.
  • Alternate legs. Each side counts as one rep.

Press-Up

  • When you lower, you should aim to keep your elbows tucked into your body. If you let them flare out it will place extra strain on your elbow joints, which could lead to injury.
  • Make sure your hips are level throughout. If you let them sag it’ll put strain on your lower back. It’s also a sign that you’ve lost core control, so keep them up to make sure that you’re staying stable. 

Sit-Up

  • For the starting position, lie flat on your back. Your hands should touch the floor behind your head and your legs should be bent in the ‘butterfly’.
  • As you complete the movement, straighten your upper body into a sitting position, until your hands touch the ground in front of your feet.
  • Return with control and repeat.

Squat

  • From standing, brace your core and lower yourself down into a seated position until your quads are just below parallel to the floor.
  • Keep your chest up and gaze forwards.
  • Drive through your heels to return to standing.

Jumping Jack

  • From standing, jump your feet out to the sides while simultaneously raising your arms into an overhead clap.
  • Keep your head fully upright, with your gaze directed forward.
  • Hop your feet back to shoulder-width, while bringing your arms back to your sides at the same time.

Blitz Your Body With This Signature Freeletics Workout | Men's Fitness UK

The Promethius Workout

Round 1

  • Mountain Climber x 30
  • Press-Up x 10
  • Sit-Up x 30
  • Squat x 30
  • Jumping Jack x 50

30 secs rest

Round 2

  • Mountain Climber x 20
  • Press-Up x 7
  • Sit-Up x 20
  • Squat x 20
  • Jumping Jack x 50

30 secs rest

Round 3

  • Mountain Climber x 10
  • Press-Up x 5
  • Sit-Up x 10
  • Squat x 10
  • Jumping Jack x 50

30 secs rest

Round 4

  • Mountain Climber x 20
  • Press-Up x 7
  • Sit-Up x 20
  • Squat x 20
  • Jumping Jack x 50

30 secs rest

Round 5

  • Mountain Climber x 30
  • Press-Up x 10
  • Sit-Up x 30
  • Squat x 30
  • Jumping Jack x 50


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