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Workout

Final Touch — Circuit Hard

~23 min.
~276 kcal
⁉️ Comments

"The Final Touch" is a circuit training session for those who already know what they're capable of and are ready to push to the limit. 20 exercises, carefully assembled into a single route: from core stabilization and upper body work to powerful plyometric movements and single-leg training. There are no random positions here — every transition is designed so that muscles recover just enough to deliver the next effort at full intensity.

The workout covers all key regions: legs and glutes, back and biceps, chest and triceps, shoulders, and core. The alternation of pulling, pushing, squatting, and stabilizing movements keeps your heart rate in the working zone throughout the entire circuit — making it both a strength and cardio challenge.

  • Level: high (hard) — designed for people with experience in functional suspension training.
  • Format: circuit training, all exercises performed sequentially with no long breaks between them.
  • Maintain proper form on every rep — when fatigue sets in, technique is the first thing to go.
  • Pay attention to core stabilization: abs and glutes engaged in all positions.

Before you start, complete a 5–7 minute dynamic warm-up. After the workout, a cool-down with static stretches for the muscles worked during the circuit is essential. This final touch will leave you with a sense of complete engagement — and readiness for the next level.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Squats
5
Level: 3
R1
20
Low pull
7
Level: 4
R1
12
Press
6
Level: 3
R1
12
T - Abduction
7
Level: 3
R1
10
Lunge
4
Level: 3
R1
12
Bar muscle up
9
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
Medium pull
7
Level: 4
R1
12
Front jump squats
10
Level: 4
R1
15
Forearm extension
5
Level: 3
R1
12
Y - Abduction
8
Level: 3
R1
10
Jump lunge
10
Level: 3
R1
6
Hinge press (bars)
7
Level: 3
R1
10
High pull
7
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Rotation with load
8
Level: 3
R1
10
Archer press
7
Level: 3
R1
10
Sprinter start
10
Level: 4
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Round 2
Squats
5
Level: 3
R1
20
Low pull
7
Level: 4
R1
12
Press
6
Level: 3
R1
12
T - Abduction
7
Level: 3
R1
10
Lunge
4
Level: 3
R1
12
Bar muscle up
9
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
Medium pull
7
Level: 4
R1
12
Front jump squats
10
Level: 4
R1
15
Forearm extension
5
Level: 3
R1
12
Y - Abduction
8
Level: 3
R1
10
Jump lunge
10
Level: 3
R1
6
Hinge press (bars)
7
Level: 3
R1
10
High pull
7
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Rotation with load
8
Level: 3
R1
10
Archer press
7
Level: 3
R1
10
Sprinter start
10
Level: 4
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Round 3
Squats
5
Level: 3
R1
20
Low pull
7
Level: 4
R1
12
Press
6
Level: 3
R1
12
T - Abduction
7
Level: 3
R1
10
Lunge
4
Level: 3
R1
12
Bar muscle up
9
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
Medium pull
7
Level: 4
R1
12
Front jump squats
10
Level: 4
R1
15
Forearm extension
5
Level: 3
R1
12
Y - Abduction
8
Level: 3
R1
10
Jump lunge
10
Level: 3
R1
6
Hinge press (bars)
7
Level: 3
R1
10
High pull
7
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Rotation with load
8
Level: 3
R1
10
Archer press
7
Level: 3
R1
10
Sprinter start
10
Level: 4
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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.

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