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180
Workout

Endurance and ease of movement

~11 min.
~132 kcal
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This workout is designed for those who want to move more freely, breathe more steadily, and feel at home in their body — rather than just "get a good burn." The routine develops cardiovascular endurance, strengthens the core muscles, and improves movement coordination by alternating strength and flexibility exercises on FISIO functional suspension straps.

The workout is intended for an intermediate fitness level. You are already familiar with the basic technique of working in suspension straps and are ready for exercises that require not only strength but also mindful movement. If a particular exercise feels too challenging — reduce the angle of inclination, as this is the primary tool for managing intensity in suspension training.

  • Alternate the areas being trained: upper body → legs → core — this allows you to work longer without overloading individual muscle groups.
  • Pay attention to your breathing: exhale on the effort, inhale on the return. Steady breathing is the main sign that the load is properly matched to your level.
  • Rest between sets for exactly as long as it takes to recover your breathing — no more, no less.

The routine covers all major muscle groups: back, chest, shoulders, biceps, triceps, abs, thighs, and glutes. Regularly following this program supports overall physical fitness, builds functional endurance, and makes everyday movements noticeably easier.

Warm up
Sumo squat
1
Level: 1
10
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Main exercises
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Forearm flexion
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R2
12
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Lunge with rotation
6
Level: 2
R1
5
Lunge with rotation
6
Level: 2
R2
5
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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