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23
Workout

Gentle muscle activation

~3 min.
~36 kcal
⁉️ Comments

This workout is designed for those who are just starting out with functional suspension straps, returning after a break, or looking to gently wake the body up before more intense training. No pushing too hard — just mindful muscle engagement, body awareness, and quality movement.

You will sequentially activate the major muscle groups: back, shoulders, chest, hips, glutes, and core. The exercises are selected to alternate loading zones and avoid overloading any single joint. With FISIO straps, you can adjust the effort level by changing your body angle — making every movement accessible regardless of fitness level.

  • Perform movements slowly and in a controlled manner — speed is not the priority here.
  • Pay attention to your breathing: exhale on exertion, inhale on the return.
  • If you feel discomfort in any joint — reduce the range of motion or adjust your body angle.
  • This workout is suitable for men and women of any age.

Dedote 20–30 minutes to this workout and your body will thank you: muscles will wake up, circulation will improve, and your mood will lift — all without excessive fatigue.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Short extension
1
Level: 1
8
W extension
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower leg extension
1
Level: 1
14 sec.
Butterfly
3
Level: 1
10
Squats
3
Level: 1
20
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
I slide (kneeling)
5
Level: 1
12
Low pull - Triceps
6
Level: 1
6
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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