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Workout

Overall Lightness and Shape — Hard

~21 min.
~252 kcal
⁉️ Comments

This workout is designed for those who want to feel light, focused, and strong at the same time. The circuit training format allows you to work all major muscle groups without long rest periods — keeping your heart rate in the target zone while developing coordination, strength, and core stability.

The Hard level assumes you already have a basic level of fitness and experience working with suspension straps. The program includes exercises with plyometric elements, unilateral movements, and combined patterns — all of which require concentration and control on every rep.

  • 20 exercises targeting the back, chest, shoulders, arms, core, hips, and glutes
  • Alternating load zones — no single muscle group is worked to exhaustion consecutively
  • Emphasis on movement control rather than speed: technique quality matters more than pace
  • A 5–7 minute warm-up is required before starting; follow with static stretching afterward

The workout is suitable for both men and women focused on maintaining fitness, managing body weight, or preparing for athletic activity. Scale the intensity by adjusting your body angle in the straps — the steeper the angle, the greater the challenge.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
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
7
Level: 4
R1
12
Lunge
4
Level: 3
R1
12
Butterfly
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Low pull - Squat
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Forearm extension
5
Level: 3
R1
12
Plank with rotation
8
Level: 4
R1
40 sec.
Hinge press (bars)
7
Level: 3
R1
10
Medium pull
7
Level: 4
R1
12
Jump lunge
10
Level: 3
R1
6
A - Abduction
7
Level: 3
R1
10
Mountain Climber
9
Level: 3
R1
8
Pistol
8
Level: 4
R1
10
High pull
7
Level: 4
R1
12
Forward fold
1
Level: 5
R1
10 sec.
Round 2
Squats
5
Level: 3
R1
20
I - Abduction
8
Level: 3
R1
10
Press
6
Level: 3
R1
12
Low pull
7
Level: 4
R1
12
Lunge
4
Level: 3
R1
12
Butterfly
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Low pull - Squat
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Forearm extension
5
Level: 3
R1
12
Plank with rotation
8
Level: 4
R1
40 sec.
Hinge press (bars)
7
Level: 3
R1
10
Medium pull
7
Level: 4
R1
12
Jump lunge
10
Level: 3
R1
6
A - Abduction
7
Level: 3
R1
10
Mountain Climber
9
Level: 3
R1
8
Pistol
8
Level: 4
R1
10
High pull
7
Level: 4
R1
12
Forward fold
1
Level: 5
R1
10 sec.
Round 3
Squats
5
Level: 3
R1
20
I - Abduction
8
Level: 3
R1
10
Press
6
Level: 3
R1
12
Low pull
7
Level: 4
R1
12
Lunge
4
Level: 3
R1
12
Butterfly
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Low pull - Squat
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Forearm extension
5
Level: 3
R1
12
Plank with rotation
8
Level: 4
R1
40 sec.
Hinge press (bars)
7
Level: 3
R1
10
Medium pull
7
Level: 4
R1
12
Jump lunge
10
Level: 3
R1
6
A - Abduction
7
Level: 3
R1
10
Mountain Climber
9
Level: 3
R1
8
Pistol
8
Level: 4
R1
10
High pull
7
Level: 4
R1
12
Forward fold
1
Level: 5
R1
10 sec.
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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