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138
Workout

Energizing Start to the Day

~9 min.
~108 kcal
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Morning sets the tone for the entire day. This workout is designed for those who want to wake up not with a cup of coffee, but with a sense of lightness, warmth in their muscles, and readiness to take on the day. 14 suspension trainer exercises cover the whole body — back, chest, shoulders, hips, core — without overload or that "I'm dying" feeling.

This workout is intended for an intermediate fitness level. If you're already familiar with suspension trainers, can hold a plank, and control your body through movement — this one's for you. Beginners are encouraged to first master the foundational exercises in the FISIO app and then come back.

Here's what's inside:

  • A smooth warm-up: we start with flexibility and mobility, easing the joints and awakening the muscles.
  • Functional strength blocks: rows, presses, lunges, and raises — movements that serve you in real life.
  • Alternating load zones: legs — upper body — core — legs again. No muscle group gets overloaded consecutively.
  • A finish through balance and coordination — so you leave the workout feeling centered, not drained.

Keep the straps slightly looser than usual during the first exercises, and gradually increase the angle as you warm up. Listen to your body: in the morning, joints tend to be a little less mobile than in the evening, so perform the first repetitions with extra mindfulness.

Warm up
Sumo squat
1
Level: 1
10
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

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