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Workout

Light Endurance: Hard Level

~22 min.
~264 kcal
⁉️ Comments

This workout is designed for those who want to build endurance without monotonous cardio. Instead of a treadmill — FISIO functional suspension straps that engage the whole body, keep muscles under constant tension, and push the cardiovascular system to work at full capacity. The "light endurance" format means moderate intensity on each movement, but a high cumulative workload through volume and minimal rest periods.

The Hard level implies that you can already confidently maintain proper technique on basic suspension strap exercises, control your core under load, and are ready for multi-joint movements with elements of coordination and plyometrics. If you are just starting out — choose an easier level and come back here in 4–6 weeks.

  • Full body: legs, back, chest, shoulders, arms, and core are all engaged.
  • 20 exercises in a deliberate order — from warm-up movement patterns to high-impact movements and a final stability-focused section.
  • Alternating muscle groups: heavy muscle groups do not follow one another consecutively, allowing you to maintain pace without drop-offs.
  • Plyometrics in the middle of the block — the intensity peak, followed by a "cooldown" through strength exercises.

During the workout, monitor strap tension, keep your core braced in every exercise, and do not sacrifice technique for speed. It is precisely the quality of movement under fatigue that makes this format truly effective.

Warm up
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Squats
5
Level: 3
R1
20
I - Abduction
8
Level: 3
R1
10
Press
6
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
T - Abduction
7
Level: 3
R1
10
Forearm extension
5
Level: 3
R1
12
Cross forearm flexion
8
Level: 3
R1
12
Side lunge leg in the hinge
9
Level: 4
R1
12
Y-T-I adduction
8
Level: 3
R1
4
Hinge press (bars)
7
Level: 3
R1
10
Medium pull
7
Level: 4
R1
12
Jump lunge
10
Level: 3
R1
6
Plank with rotation
8
Level: 4
R1
40 sec.
High pull
7
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Rotation with load
8
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
Mountain Climber
9
Level: 3
R1
8
Round 2
Squats
5
Level: 3
R1
20
I - Abduction
8
Level: 3
R1
10
Press
6
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
T - Abduction
7
Level: 3
R1
10
Forearm extension
5
Level: 3
R1
12
Cross forearm flexion
8
Level: 3
R1
12
Side lunge leg in the hinge
9
Level: 4
R1
12
Y-T-I adduction
8
Level: 3
R1
4
Hinge press (bars)
7
Level: 3
R1
10
Medium pull
7
Level: 4
R1
12
Jump lunge
10
Level: 3
R1
6
Plank with rotation
8
Level: 4
R1
40 sec.
High pull
7
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Rotation with load
8
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
Mountain Climber
9
Level: 3
R1
8
Round 3
Squats
5
Level: 3
R1
20
I - Abduction
8
Level: 3
R1
10
Press
6
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
T - Abduction
7
Level: 3
R1
10
Forearm extension
5
Level: 3
R1
12
Cross forearm flexion
8
Level: 3
R1
12
Side lunge leg in the hinge
9
Level: 4
R1
12
Y-T-I adduction
8
Level: 3
R1
4
Hinge press (bars)
7
Level: 3
R1
10
Medium pull
7
Level: 4
R1
12
Jump lunge
10
Level: 3
R1
6
Plank with rotation
8
Level: 4
R1
40 sec.
High pull
7
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Rotation with load
8
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
Mountain Climber
9
Level: 3
R1
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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