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Workout

Strong Body: Full Workout

~26 min.
~312 kcal
⁉️ Comments

This workout is designed for those who want to develop true functional strength — not an isolated muscle "show," but full-body power that works as a unified system. 20 suspension strap exercises cover all major muscle groups: legs, glutes, back, chest, shoulders, arms, and core. The hard level means the movements require a solid fitness foundation, focus, and body control throughout the entire session.

What sets this workout apart from a regular gym strength session? FISIO functional straps engage stabilizer muscles that are typically "switched off" during barbell or machine training. Every movement on an unstable base demands coordinated effort from the body — making the workout more efficient in terms of muscles engaged relative to time spent.

  • Who it's for: conditioned athletes, sports players in the off-season, and those looking to go beyond conventional gym machines.
  • What to keep in mind: don't sacrifice technique for speed — movement quality matters more than rep count here.
  • Attachment: the straps can be secured to a pull-up bar, door anchor, or any horizontal beam — train at home, in the gym, or outdoors.

The exercises are arranged in a deliberate order: from foundational to complex, with alternating load zones so muscles can partially recover between sets. Keep your core engaged throughout the entire workout — that's the key to safe and effective training.

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
Squats
5
Level: 3
R1
20
Squats
5
Level: 3
R2
20
Squats
5
Level: 3
R3
20
Low pull
7
Level: 4
R1
12
Low pull
7
Level: 4
R2
12
Low pull
7
Level: 4
R3
12
Press
6
Level: 3
R1
12
Press
6
Level: 3
R2
12
Press
6
Level: 3
R3
12
Cross forearm flexion
8
Level: 3
R1
12
Cross forearm flexion
8
Level: 3
R2
12
Cross forearm flexion
8
Level: 3
R3
12
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Forearm extension
5
Level: 3
R3
12
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Lunge
4
Level: 3
R3
12
Medium pull
7
Level: 4
R1
12
Medium pull
7
Level: 4
R2
12
Medium pull
7
Level: 4
R3
12
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Narrow press
7
Level: 3
R3
10
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Hinge press (bars)
7
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R2
10
Hinge press (bars)
7
Level: 3
R3
10
Front jump squats
10
Level: 4
R1
15
Front jump squats
10
Level: 4
R2
15
Front jump squats
10
Level: 4
R3
15
High pull
7
Level: 4
R1
12
High pull
7
Level: 4
R2
12
High pull
7
Level: 4
R3
12
Archer press
7
Level: 3
R1
10
Archer press
7
Level: 3
R2
10
Archer press
7
Level: 3
R3
10
Horizontal forearm flexion
8
Level: 3
R1
12
Horizontal forearm flexion
8
Level: 3
R2
12
Horizontal forearm flexion
8
Level: 3
R3
12
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Jump lunge
10
Level: 3
R1
6
Jump lunge
10
Level: 3
R2
6
Jump lunge
10
Level: 3
R3
6
Back extension
7
Level: 4
R1
10
Back extension
7
Level: 4
R2
10
Back extension
7
Level: 4
R3
10
Plank with rotation
8
Level: 4
R1
40 sec.
Plank with rotation
8
Level: 4
R2
40 sec.
Plank with rotation
8
Level: 4
R3
40 sec.
Pistol
8
Level: 4
R1
10
Pistol
8
Level: 4
R2
10
Pistol
8
Level: 4
R3
10
Sprinter start
10
Level: 4
R1
10
Sprinter start
10
Level: 4
R2
10
Sprinter start
10
Level: 4
R3
10
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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