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144
Workout

Gentle Full-Body Strength

~10 min.
~120 kcal
⁉️ Comments

This workout is designed for those who want to build strength without overloading — smoothly, mindfully, and in a balanced way. "Soft strength" doesn't mean easy: you will feel every muscle group working, but without sharp impact loads or axial pressure on the spine. That is exactly why the suspension trainer format is a perfect fit here.

The workout covers the entire body: legs and glutes, back and chest, shoulders, arms, and deep core. Exercises alternate by loading zones — this allows you to maintain high intensity without localized fatigue. Flexibility and mobility elements are built in between the strength blocks, helping the body move more freely and reducing the risk of injury.

  • Level: intermediate — suitable for those already familiar with suspension trainers or basic functional exercises.
  • Focus: balance of strength, coordination, and joint mobility.
  • Key feature: no axial load on the spine; resistance is adjusted by changing your body angle.

Perform the exercises in the given order, pay attention to movement quality, and never sacrifice technique for speed. If a particular exercise feels challenging — slightly adjust your body angle to reduce the load. That is the main advantage of suspension trainers: you can always adapt the workout to suit yourself, right in the moment.

Warm up
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Main exercises
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
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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