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31
Workout

Full-body tone — easy start

~4 min.
~48 kcal
⁉️ Comments

This workout is designed for those who want to gently ease their body into activity — without overloading it, but with noticeable results. Ten exercises cover all the major muscle groups: legs, glutes, back, chest, shoulders, and core. The load is evenly distributed across the whole body, and alternating between zones gives each muscle group time to recover between sets.

The workout is performed using FISIO functional loops and is suitable for beginners or those returning to exercise after a break. The loops allow you to fine-tune the intensity by adjusting your body angle — the closer you stand to the anchor point, the more challenging it becomes; step back and the intensity decreases. This makes every exercise accessible regardless of your fitness level.

  • Pay close attention to technique: slow, controlled movement builds more tone than fast and careless repetitions.
  • Don't hold your breath — exhale on the effort, inhale on the return.
  • If you feel discomfort in your joints, reduce the angle or take a break.

Performing this routine regularly 2–3 times a week can help strengthen muscles, improve posture, and boost overall body tone. It's a great starting point for anyone beginning their journey toward better fitness.

Warm up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Lower leg extension
1
Level: 1
14 sec.
Squats
3
Level: 1
20
Butterfly
3
Level: 1
10
I slide (kneeling)
5
Level: 1
12
Lunge with rotation
5
Level: 1
5
Press - I Adduction
4
Level: 1
6
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
W extension
1
Level: 1
8
Low pull - Triceps
6
Level: 1
6
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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