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23
Workout

Leg and Endurance Foundation

~22 min.
~264 kcal
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This workout is designed for those who want to build a solid foundation: strengthen the leg muscles, develop basic endurance, and improve lower body mobility. It is a great fit for beginners, people returning after a break from training, and those with a sedentary lifestyle who want to restore tone to the thigh, glute, and calf muscles.

FISIO functional suspension straps provide gentle yet effective resistance: you use your own body weight, adjust the intensity by changing the angle of inclination, and avoid overloading the joints and spine. This is especially important when working the legs — one of the most heavily used areas of the body in everyday life.

The workout follows a "from preparation to load" principle:

  • First — gentle activation and stretching to warm up the muscles and joints
  • Then — fundamental strength movements: squats and lunges in various variations
  • At the end — stretching and recovery for the calves, glutes, and thighs

Perform the exercises in the given order, focus on technique, and take your time — movement quality matters more than speed. After just a few weeks of regular training, you will notice that your legs feel stronger and that everyday activities feel less tiring.

Warm up
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Main exercises
Lower leg extension
1
Level: 1
14 sec.
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Squats
3
Level: 1
20
Squats (wide feet position)
3
Level: 1
15
Lunge with rotation
5
Level: 1
5
Lunges L
1
Level: 1
6
Low pull - Triceps
6
Level: 1
6
Single leg hip hinge
1
Level: 2
5
Rotation 2
1
Level: 2
8
Short extension
1
Level: 1
8
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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