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170
Workout

Health Rhythm 55+

~12 min.
~144 kcal
⁉️ Comments

This workout is designed specifically for those who want to stay active, mobile, and full of energy after 55. "Health Rhythm 55+" is a gentle yet effective circuit training program using FISIO functional suspension straps, targeting the whole body without axial load on the spine and without stress on the joints.

The circuit training format helps maintain a moderate heart rate throughout the session, alternating work between different muscle groups. You will train your legs, back, chest, shoulders, and arms, while flexibility and mobility exercises between strength blocks help maintain joint mobility and reduce the risk of everyday injuries.

Who this program is for:

  • People 55+ with a moderate level of physical fitness
  • Those returning to exercise after a long break
  • Anyone who wants to strengthen the body, improve posture, and maintain balance

Please note: perform each exercise at a comfortable pace, keeping movements controlled. FISIO straps allow you to easily adjust the load by changing the angle of your body — the more upright you are, the easier it gets. Take your time and listen to your body.

Warm up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
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.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Main exercises
Round 1
Cossack squat in a bent-over position
1
Level: 2
R1
10
Rotation 2
1
Level: 2
R1
8
Y - Abduction
6
Level: 2
R1
10
Butterfly
5
Level: 2
R1
10
Backward lunge
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Balanced Side Lunge
6
Level: 2
R1
12
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Lunge with rotation
6
Level: 2
R1
5
Rotation with load
6
Level: 2
R1
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Golf
1
Level: 2
R1
6
I slide
9
Level: 2
R1
8
Single leg hip hinge
1
Level: 2
R1
5
Round 2
Cossack squat in a bent-over position
1
Level: 2
R1
10
Rotation 2
1
Level: 2
R1
8
Y - Abduction
6
Level: 2
R1
10
Butterfly
5
Level: 2
R1
10
Backward lunge
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Balanced Side Lunge
6
Level: 2
R1
12
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Lunge with rotation
6
Level: 2
R1
5
Rotation with load
6
Level: 2
R1
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Golf
1
Level: 2
R1
6
I slide
9
Level: 2
R1
8
Single leg hip hinge
1
Level: 2
R1
5
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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