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144
Workout

Energy for Life

~8 min.
~96 kcal
⁉️ Comments

This workout is designed for those who want to feel lighter, overcome chronic fatigue, and start moving with enjoyment. The program evenly targets the whole body — legs, back, chest, arms, and core — without overloading individual areas or placing axial stress on the spine.

12 suspension trainer exercises are selected to alternate muscle groups and keep your heart rate in a comfortable zone. You don't push yourself to failure — you train in a way that leaves you feeling energized after the session, not drained.

Key points to keep in mind:

  • Perform each exercise at a mindful pace — control the movement throughout the entire range of motion.
  • Adjust the load by changing your body angle: the more upright you are, the easier it is; the greater the lean, the more challenging.
  • Take short breaks between exercises to restore your breathing.
  • The workout is suitable for adults of both sexes at any base fitness level within the intermediate difficulty range.

Performing this program regularly helps strengthen the core muscles, improve posture, boost overall tone, and gradually build up the body's energy reserves — exactly what you need for an active and fulfilling life.

Warm up
Golf
1
Level: 1
6
Press
1
Level: 1
12
Squats
1
Level: 1
20
Back extension
1
Level: 2
10
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Explosive push ups
10
Level: 2
R1
4
Explosive push ups
10
Level: 2
R2
4
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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