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130
Workout

Balance and Ease: Circuit Training

~9 min.
~108 kcal
⁉️ Comments

This workout is designed for those who want to move with greater confidence, develop body awareness, and get rid of stiffness. Balance is not an innate quality — it is a skill that improves through regular practice. FISIO functional loops create an unstable base, engaging the deep stabilizing muscles with every movement — and that is precisely what makes this workout especially effective for coordination and body control.

The circuit format allows you to work the entire body in sequence — legs, core, shoulder girdle, and back — alternating loading zones so you have time to recover between sets without losing momentum. The exercises are selected with increasing complexity: from mobility-focused movements to strength and coordination challenges.

  • Difficulty level: intermediate
  • Format: circuit training, 14 exercises
  • Main focus: balance, coordination, stabilization
  • Suitable for: adults training at home or in the gym

Perform each exercise through a full range of motion and take your time — movement control matters more than speed. Pay attention to your body position: a neutral spine and an engaged core are your foundation for balance throughout the entire workout.

Warm up
Embryo
1
Level: 1
10 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Lunges L
1
Level: 1
6
Rotation 1
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Main exercises
Round 1
Cossack squat in a bent-over position
1
Level: 2
R1
10
Rotation 2
1
Level: 2
R1
8
Single leg hip hinge
1
Level: 2
R1
5
Squats with external rotation
7
Level: 2
R1
12
Y - Abduction
6
Level: 2
R1
10
Balanced Side Lunge
6
Level: 2
R1
12
Y-T-I adduction
6
Level: 2
R1
4
Rotation with load
6
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
T - Abduction
7
Level: 3
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Press - I Adduction
8
Level: 3
R1
6
Golf
1
Level: 2
R1
6
Round 2
Cossack squat in a bent-over position
1
Level: 2
R1
10
Rotation 2
1
Level: 2
R1
8
Single leg hip hinge
1
Level: 2
R1
5
Squats with external rotation
7
Level: 2
R1
12
Y - Abduction
6
Level: 2
R1
10
Balanced Side Lunge
6
Level: 2
R1
12
Y-T-I adduction
6
Level: 2
R1
4
Rotation with load
6
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
T - Abduction
7
Level: 3
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Press - I Adduction
8
Level: 3
R1
6
Golf
1
Level: 2
R1
6
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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