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32
Workout

Second Youth: Getting Moving

~4 min.
~48 kcal
⁉️ Comments

This workout is designed for those who want to restore ease and confidence in their body — regardless of age or fitness level. If you haven't exercised in a long time, feel stiffness in your joints, or simply want to gently ease your body back into movement, you're in the right place. There are no abrupt movements, axial load on the spine, or anything that requires a athletic background.

The workout is built around FISIO functional loops: the angle of your body lean adjusts the intensity, so everyone performs each exercise within their own comfortable range. The loops also help maintain balance where it would be difficult without support — this is especially important when working on balance and coordination.

  • We work the whole body: back, shoulders, legs, core, and arms
  • We alternate strength exercises with mobility and rotation movements
  • The load increases gradually — from simpler positions to more coordination-demanding ones
  • Suitable for adults and older individuals, as well as those returning to exercise after a break

Move at your own pace, listen to your body, and take your time. The main goal today is not a personal record, but quality, mindful movement. That is what brings vitality back.

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
Short extension
1
Level: 1
8
W extension
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats
3
Level: 1
20
Butterfly
3
Level: 1
10
Lunge with rotation
5
Level: 1
5
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
I slide (kneeling)
5
Level: 1
12
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Low pull (one hand - single leg )
5
Level: 1
S1
8
Low pull (one hand - single leg )
5
Level: 1
S2
8
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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