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540
Workout

Maximum core and abdominal activation

~21 min.
~252 kcal
⁉️ Comments

This workout is designed for those who want not just to "tone their abs," but to build a truly powerful core — the functional center of the body that every movement depends on. There are no isolated floor crunches here: all 20 exercises engage the deep stabilizers, obliques, and rectus abdominis under the instability created by FISIO functional suspension straps.

The format is a hard-level circuit workout. This means high intensity, minimal rest between exercises, and constant anti-gravity tension throughout the body. The straps add instability to the base of support, forcing the core to work continuously — even in exercises where it might seem like a secondary muscle.

  • Who it's for: experienced athletes with a foundation in functional training, sports athletes, and those who want to take their core stability to the next level.
  • Key benefit: deep core activation, improved intermuscular coordination, lumbar strengthening, and defined abs.
  • What to watch out for: avoid lower back arching and loss of neutral spine position. In every exercise, consciously draw your navel toward your spine — this engages the transverse abdominis, the primary core stabilizer.
  • Recommended: perform 2–3 rounds with 90–120 seconds of rest between rounds.

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
Round 1
Rotation with load
8
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
Mountain Climber
9
Level: 3
R1
8
Crunch
9
Level: 3
R1
8
Spider-Man
8
Level: 3
R1
10
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Press - I Adduction
8
Level: 3
R1
6
Press - Y Adduction
8
Level: 3
R1
6
Y adduction
8
Level: 3
R1
10
I adduction
8
Level: 3
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Back extension
7
Level: 4
R1
10
Reverse plank leg abduction
6
Level: 3
R1
12
Overhead squats
8
Level: 3
R1
12
Front jump squats
10
Level: 4
R1
15
Jump lunge
10
Level: 3
R1
6
Pistol
8
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Forward fold
1
Level: 5
R1
10 sec.
Round 2
Rotation with load
8
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
Mountain Climber
9
Level: 3
R1
8
Crunch
9
Level: 3
R1
8
Spider-Man
8
Level: 3
R1
10
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Press - I Adduction
8
Level: 3
R1
6
Press - Y Adduction
8
Level: 3
R1
6
Y adduction
8
Level: 3
R1
10
I adduction
8
Level: 3
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Back extension
7
Level: 4
R1
10
Reverse plank leg abduction
6
Level: 3
R1
12
Overhead squats
8
Level: 3
R1
12
Front jump squats
10
Level: 4
R1
15
Jump lunge
10
Level: 3
R1
6
Pistol
8
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Forward fold
1
Level: 5
R1
10 sec.
Round 3
Rotation with load
8
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
Mountain Climber
9
Level: 3
R1
8
Crunch
9
Level: 3
R1
8
Spider-Man
8
Level: 3
R1
10
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Press - I Adduction
8
Level: 3
R1
6
Press - Y Adduction
8
Level: 3
R1
6
Y adduction
8
Level: 3
R1
10
I adduction
8
Level: 3
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Back extension
7
Level: 4
R1
10
Reverse plank leg abduction
6
Level: 3
R1
12
Overhead squats
8
Level: 3
R1
12
Front jump squats
10
Level: 4
R1
15
Jump lunge
10
Level: 3
R1
6
Pistol
8
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Forward fold
1
Level: 5
R1
10 sec.
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

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