Video file
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.
Exercise | Reps | Sets | |
Box Squat | 8 | 3 | |
Incline Push Up | 8 | 3 | |
Cable Squat | 8 | 3 | |
Double Arm Shoulder Row | 8 | 3 | |
Triceps Dips (on plyo box w/ legs bent) | 8 | 3 | |
Abdominal Bent Leg Raise | 8 | 3 | |
Seated Row | 8 | 3 |
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.
Exercise | Reps | Sets |
Box Squat | 10 | 4 |
Incline Push Up | 10 | 4 |
Cable Squat | 10 | 4 |
Double Arm Shoulder Row | 10 | 4 |
Triceps Dips (on plyo box w/ legs bent) | 10 | 4 |
Abdominal Bent Leg Raise | 10 | 4 |
Seated Row | 10 | 4 |
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.
Exercise | Reps | Sets |
Box Jump | 12 | 5 |
Decline Push Up | 12 | 5 |
Cable Squat | 12 | 5 |
Double Arm Shoulder Row | 12 | 5 |
Triceps Dips (on plyo box w/ legs bent) | 12 | 5 |
Abdominal Bent Leg Raise | 12 | 5 |
Seated Row | 12 | 5 |
Programming Guide Exercises