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164
Workout

Functional beauty — intermediate level

~11 min.
~132 kcal
⁉️ Comments

This workout is designed for those who want not just to lose weight or "bulk up," but to truly look and feel their best: move with ease, have a toned body, and confident posture. Functional beauty is when strength, flexibility, and coordination work together, not separately.

The program is designed for an intermediate fitness level and covers all the major muscle groups: legs and glutes, back and shoulders, chest and arms, core. The exercises are selected to alternate the zones of effort — you work intensively, but without overloading any single group. The format is classic sets: perform the exercise, rest, then move on to the next one.

  • Focus on the quality of movement, not speed — the straps will immediately "reveal" any loss of control.
  • Adjust the intensity by changing your body angle: the more vertical you are, the easier it is; the more horizontal, the harder.
  • Breathe rhythmically: exhale on the effort, inhale on the return.
  • If you feel any joint discomfort, adjust the angle or reduce the range of motion.

This workout suits both women and men who want to work on their body shape without axial load on the spine. All you need is FISIO straps, an anchor point, and the desire to move beautifully.

Warm up
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
Lower back stretch with rotation
1
Level: 1
15 sec.
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.
Main exercises
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Forearm flexion
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R2
12
Overhead Forearm extension
5
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R2
12
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
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.

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