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29
Workout

Beautiful Lines Workout

~4 min.
~48 kcal
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This workout is designed for those who want to achieve a beautiful, defined body shape — toned arms, slim thighs, a straight back, and firm glutes. No isolated single-muscle exercises here: every movement engages several areas at once, helping the body look harmonious and well-proportioned.

The format is a circuit workout at the easy level. This means the intensity is accessible even for beginners: the exercises are performed using FISIO functional loops, and the intensity can be easily adjusted by changing your body angle. The closer you stand to the anchor point, the easier it is; the farther away, the more challenging. You control the resistance yourself without changing weights or equipment.

  • The workout covers all the major muscle groups: thighs and glutes, back and shoulders, chest, arms, and core.
  • Exercises alternate between different target areas — muscles have time to recover between sets, reducing the risk of overload.
  • Flexibility inserts help maintain joint mobility and improve movement quality throughout the entire circuit.

Pay special attention to your technique: in every exercise, keep your torso in a neutral position, avoid letting your lower back sag, and do not hunch your shoulders toward your ears. Quality of movement matters more than speed — it is what creates those defined lines you came to the workout for.

Warm up
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Embryo
1
Level: 1
10 sec.
Short extension
1
Level: 1
8
Cossack squat
1
Level: 1
10
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Main exercises
W extension
1
Level: 1
R1
8
Squats
3
Level: 1
R1
20
Butterfly
3
Level: 1
R1
10
Lunge with rotation
5
Level: 1
R1
5
Forearm flexion with reverse grip
2
Level: 1
R1
12
I slide (kneeling)
5
Level: 1
R1
12
Forearm extension
1
Level: 1
R1
12
Squats (wide feet position)
3
Level: 1
R1
15
T - Abduction
5
Level: 2
R1
10
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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