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Workout

Cardio warm-up for an office day

~20 min.
~240 kcal
⁉️ Comments

A long workday at a desk is more than just fatigue. It's a stiff lower back, tight shoulders, sluggish circulation in your legs, and a mind that refuses to function in the afternoon. This workout is designed for exactly those moments: it raises your heart rate, gets blood flowing throughout your entire body, and restores muscle tone — even if you only have 25–30 minutes.

The routine follows a "from warm-up to explosive effort" principle: we start with strength and coordination exercises for the upper body and core, then bring in the legs and plyometrics for a true cardio effect. The difficulty level is hard, so every movement will demand focus and full engagement.

  • Suitable for those who already have experience with functional suspension straps and want to add a cardio component to their day.
  • Pay special attention to technique during plyometric exercises — land softly and keep your core under control.
  • Rest between sets just long enough to catch your breath, but not so long that you cool down.

Secure your FISIO straps to a door, wall bars, or an outdoor anchor — and get started. Your body will thank you after the very first few exercises.

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
Round 1
Squats with external rotation
8
Level: 3
R1
12
Butterfly
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R1
10
Y - Abduction
8
Level: 3
R1
10
Squats
5
Level: 3
R1
20
Rotation with load
8
Level: 3
R1
10
Press
6
Level: 3
R1
12
Mountain Climber
9
Level: 3
R1
8
Low pull
7
Level: 4
R1
12
Lunge with rotation
7
Level: 3
R1
5
Reverse plank leg abduction
6
Level: 3
R1
12
Bar muscle up
9
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
Jump lunge
10
Level: 3
R1
6
Plank with rotation
8
Level: 4
R1
40 sec.
Front jump squats
10
Level: 4
R1
15
Sprinter start
10
Level: 4
R1
10
Round 2
Squats with external rotation
8
Level: 3
R1
12
Butterfly
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R1
10
Y - Abduction
8
Level: 3
R1
10
Squats
5
Level: 3
R1
20
Rotation with load
8
Level: 3
R1
10
Press
6
Level: 3
R1
12
Mountain Climber
9
Level: 3
R1
8
Low pull
7
Level: 4
R1
12
Lunge with rotation
7
Level: 3
R1
5
Reverse plank leg abduction
6
Level: 3
R1
12
Bar muscle up
9
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
Jump lunge
10
Level: 3
R1
6
Plank with rotation
8
Level: 4
R1
40 sec.
Front jump squats
10
Level: 4
R1
15
Sprinter start
10
Level: 4
R1
10
Round 3
Squats with external rotation
8
Level: 3
R1
12
Butterfly
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R1
10
Y - Abduction
8
Level: 3
R1
10
Squats
5
Level: 3
R1
20
Rotation with load
8
Level: 3
R1
10
Press
6
Level: 3
R1
12
Mountain Climber
9
Level: 3
R1
8
Low pull
7
Level: 4
R1
12
Lunge with rotation
7
Level: 3
R1
5
Reverse plank leg abduction
6
Level: 3
R1
12
Bar muscle up
9
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
Jump lunge
10
Level: 3
R1
6
Plank with rotation
8
Level: 4
R1
40 sec.
Front jump squats
10
Level: 4
R1
15
Sprinter start
10
Level: 4
R1
10
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
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.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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