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Workout

Intense Circuit Training

~12 min.
~144 kcal
⁉️ Comments

This workout is designed for those who want to get the most out of a single session: train the whole body, get the heart pumping, and feel every muscle working. The circuit format keeps your body from adapting — you constantly switch between zones and movement types, making the session both effective and engaging.

The program is designed for an intermediate fitness level. You already know how to hold a plank, are familiar with basic rows and presses on suspension straps, and are ready to go further. It includes strength exercises, coordination elements, plyometrics, and mobility work that helps you recover between intense blocks.

  • 17 exercises covering all major muscle groups
  • Alternating target zones — no single group gets overloaded
  • Strength, coordination, and explosive movements in one circuit
  • Suitable for home, gym, or outdoor training

Focus on movement quality rather than speed — especially in coordination exercises. If you feel your form starting to break down, slightly reduce the range of motion or your body angle to the straps. FISIO straps let you instantly adjust the load right in the middle of a set.

Warm up
Hammock
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Golf
1
Level: 1
6
Tilt
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
L extension
1
Level: 1
S1
8
L extension
1
Level: 1
S2
8
Side tilt
1
Level: 1
6
Main exercises
Round 1
Squats with external rotation
7
Level: 2
R1
12
Y - Abduction
6
Level: 2
R1
10
Explosive push ups
10
Level: 2
R1
4
Low pull - Triceps
8
Level: 2
R1
6
Balanced Side Lunge
6
Level: 2
R1
12
Press - I Adduction
8
Level: 3
R1
6
Sumo squats
6
Level: 2
R1
15
T - Abduction
7
Level: 3
R1
10
Lunge
4
Level: 3
R1
12
Narrow press
7
Level: 3
R1
10
Rotation with load
6
Level: 2
R1
10
Back extension
5
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Bar muscle up
9
Level: 3
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
I - Abduction
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Round 2
Squats with external rotation
7
Level: 2
R1
12
Y - Abduction
6
Level: 2
R1
10
Explosive push ups
10
Level: 2
R1
4
Low pull - Triceps
8
Level: 2
R1
6
Balanced Side Lunge
6
Level: 2
R1
12
Press - I Adduction
8
Level: 3
R1
6
Sumo squats
6
Level: 2
R1
15
T - Abduction
7
Level: 3
R1
10
Lunge
4
Level: 3
R1
12
Narrow press
7
Level: 3
R1
10
Rotation with load
6
Level: 2
R1
10
Back extension
5
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Bar muscle up
9
Level: 3
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
I - Abduction
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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