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152
Workout

Leg cardio endurance

~1 h. 12 min.
~864 kcal
⁉️ Comments

This workout is designed for those who want to simultaneously build cardiovascular endurance and strengthen the leg muscles — without a treadmill or gym. FISIO functional suspension straps allow you to perform dynamic exercises with controlled load: you adjust the intensity yourself by changing your body angle, while the straps support the joints and reduce excess axial stress on the spine.

The program includes 16 intermediate-level exercises. The main focus is on the thighs, glutes, and calves, which are engaged in lunges, squats, and balance movements. Between strength blocks, plyometric and coordination exercises are incorporated to elevate the heart rate and boost fat burning.

  • Level: medium
  • Suitable for: endurance development, weight management, functional training
  • Equipment: FISIO functional suspension straps, anchor point

Before you begin, perform a light joint warm-up for 5–7 minutes. Pay attention to your breathing: exhale on the effort, inhale on the return. If you feel significant fatigue at the start of a block — take a pause rather than compromising your technique for the sake of speed.

Warm up
Golf
1
Level: 1
6
Press
1
Level: 1
12
Squats
1
Level: 1
20
Back extension
1
Level: 2
10
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Round 1
Squats with external rotation
7
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Cossack squat in a bent-over position
1
Level: 2
R1
10
Sumo squats
6
Level: 2
R1
15
Balanced Side Lunge
6
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R1
5
Side lunge leg in the hinge
5
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Rotation with load
6
Level: 2
R1
10
Lunge with rotation
6
Level: 2
R1
5
Golf
1
Level: 2
R1
6
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Explosive push ups
10
Level: 2
R1
4
Back extension
5
Level: 3
R1
10
Rotation 2
1
Level: 2
R1
8
Round 2
Squats with external rotation
7
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Cossack squat in a bent-over position
1
Level: 2
R1
10
Sumo squats
6
Level: 2
R1
15
Balanced Side Lunge
6
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R1
5
Side lunge leg in the hinge
5
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Rotation with load
6
Level: 2
R1
10
Lunge with rotation
6
Level: 2
R1
5
Golf
1
Level: 2
R1
6
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Explosive push ups
10
Level: 2
R1
4
Back extension
5
Level: 3
R1
10
Rotation 2
1
Level: 2
R1
8
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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.

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