APOLLO Full Body Functional Workout

This workout targets your full-body, with a mix of weighted and bodyweight exercises. Our suggested reps for the resistance exercises are low, but the rest is high, so choose a weight that is challenging for you. 
Complete 3 sets of each exercise before moving on to the next exercise.  
Rest one minute in between sets, and two minutes in between exercises.

 

ExerciseRepsSets 
Box Squat83 
Incline Push Up83 
Cable Squat83 
Double Arm Shoulder Row83 
Triceps Dips (on plyo box w/ legs bent)83 
Abdominal Bent Leg Raise83 
Seated Row83 
Complete 4 sets of each exercise before moving on to the next exercise.  
Rest one minute in between sets, and one minute in between exercises.

 

ExerciseRepsSets
Box Squat104
Incline Push Up104
Cable Squat104
Double Arm Shoulder Row104
Triceps Dips (on plyo box w/ legs bent)104
Abdominal Bent Leg Raise104
Seated Row104
   
Complete 5 sets of each exercise before moving on to the next exercise.  
Rest 30 seconds in between sets, and one minute in between exercises.

 

ExerciseRepsSets
Box Jump125
Decline Push Up125
Cable Squat125
Double Arm Shoulder Row125
Triceps Dips (on plyo box w/ legs bent)125
Abdominal Bent Leg Raise125
Seated Row125
Programming Guide Exercises
Video file
Box Squat
Video file
Incline Push Up
Video file
Cable Squat
Video file
Double Arm Shoulder Row
Video file
Abdominal Bent Leg Raise
Video file
Seated Row
Video file
Tricep Dips (on plyo box w/ legs bent)