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34
Workout

Women's Form: Start

~5 min.
~60 kcal
⁉️ Comments

This workout is designed for those who are just beginning their fitness journey and want to do it the right way — without excessive strain, but with real results. The routine covers the entire body: legs, glutes, back, chest, and shoulders, with every exercise selected at the first difficulty level and performed using FISIO functional suspension straps.

The straps offer an important advantage from the very first session: you control the load yourself by adjusting your body angle, so you can always make an exercise slightly easier or slightly harder — exactly as much as you need today. There is no axial load on the spine, the joints move through their natural range of motion, and the stabilizer muscles engage automatically.

  • The workout is designed for women with no experience or returning after a long break.
  • All exercises are at the first level, and the technique is picked up quickly.
  • Alternating the muscle groups worked allows them to partially recover between sets.
  • The finishing flexibility exercises will help release tension and improve joint mobility.

Perform each exercise through its full range of motion, take your time, and pay attention to your body position. After just the first two or three sessions, you will notice your body moving with greater confidence and coordination.

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
Squats
3
Level: 1
20
Butterfly
3
Level: 1
10
Lunge with rotation
5
Level: 1
5
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
I slide (kneeling)
5
Level: 1
12
Low pull (one hand - single leg )
5
Level: 1
S1
8
Low pull (one hand - single leg )
5
Level: 1
S2
8
Squats (wide feet position)
3
Level: 1
15
Lower leg extension
1
Level: 1
14 sec.
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
W extension
1
Level: 1
8
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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