Sign In
Menu
486
Workout

Together — toward lightness and tone

~23 min.
~276 kcal
⁉️ Comments

This workout is designed for those who want not just to look toned, but to feel their body light, responsive, and strong. The format is a classic circuit training session: 20 exercises on FISIO functional suspension straps, working through the entire body in sequence — from legs and glutes to shoulders, back, and core.

Difficulty level — hard. This means the workout will require focus, good coordination, and the readiness to push your limits. Every exercise challenges not only the muscles, but also the stabilizers, balance system, and endurance. Beginners are recommended to master the basic movements in the FISIO app first.

  • Target zones: thighs, glutes, back, chest, shoulders, core, arms — the whole body in a single session.
  • Alternating pulling, pushing, squat-based, and plyometric movements reduces local fatigue and keeps your heart rate in the working zone.
  • No axial load on the spine — the straps allow for intense work without overloading the joints.

Pay special attention to technique in the plyometric elements (sprinter start, jump lunge, front squats) — perform them explosively, but in a controlled manner. Keep a neutral spine position in plank-based exercises and avoid letting the hips sag. Rest between exercises as needed, but try to maintain the pace typical of circuit training.

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
Round 1
Squats
5
Level: 3
R1
20
Y - Abduction
8
Level: 3
R1
10
Press
6
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Butterfly
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Sprinter start
10
Level: 4
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Hinge press (bars)
7
Level: 3
R1
10
Front jump squats
10
Level: 4
R1
15
Medium pull
7
Level: 4
R1
12
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Side lunge leg in the hinge
9
Level: 4
R1
12
A - Abduction
7
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
Jump lunge
10
Level: 3
R1
6
High pull
7
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Mountain Climber
9
Level: 3
R1
8
Round 2
Squats
5
Level: 3
R1
20
Y - Abduction
8
Level: 3
R1
10
Press
6
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Butterfly
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Sprinter start
10
Level: 4
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Hinge press (bars)
7
Level: 3
R1
10
Front jump squats
10
Level: 4
R1
15
Medium pull
7
Level: 4
R1
12
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Side lunge leg in the hinge
9
Level: 4
R1
12
A - Abduction
7
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
Jump lunge
10
Level: 3
R1
6
High pull
7
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Mountain Climber
9
Level: 3
R1
8
Round 3
Squats
5
Level: 3
R1
20
Y - Abduction
8
Level: 3
R1
10
Press
6
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Butterfly
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Sprinter start
10
Level: 4
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Hinge press (bars)
7
Level: 3
R1
10
Front jump squats
10
Level: 4
R1
15
Medium pull
7
Level: 4
R1
12
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Side lunge leg in the hinge
9
Level: 4
R1
12
A - Abduction
7
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
Jump lunge
10
Level: 3
R1
6
High pull
7
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Mountain Climber
9
Level: 3
R1
8
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
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.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

Start training