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180
Workout

Slimness and body control

~10 min.
~120 kcal
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This workout is designed for those who want not just to lose weight, but to teach their body to move in a coordinated way, feel every muscle, and manage the load mindfully. The circuit training format using functional suspension straps engages multiple muscle groups in each exercise, keeps your heart rate elevated, and continues to burn calories even after the session ends — thanks to the afterburn effect.

The program is intended for an intermediate fitness level. The exercises alternate the load between the legs, core, back, and arms, allowing you to train intensively without overloading individual areas. The straps provide an unstable base — this activates deep stabilizer muscles and the core, which are rarely engaged during workouts with conventional equipment.

  • Perform the exercises one after another in sequence — that is one round.
  • Focus on technique: movement control matters more than speed.
  • Rest between exercises should be minimal; rest between rounds is based on how you feel.
  • If you experience discomfort in your joints, reduce the angle of inclination or the range of motion.

The workout is suitable for both home and outdoor use — the straps attach to any sturdy anchor point in seconds. Performing this routine regularly helps improve posture, tone your physique, and build functional strength that will serve you well in everyday life and sport.

Warm up
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Golf
1
Level: 2
6
Side lunge (alternating)
1
Level: 2
12
Butterfly
1
Level: 1
10
Exit to the plank on the forearms
1
Level: 1
12
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Short extension
1
Level: 1
8
Sumo squat
1
Level: 2
10
Main exercises
Round 1
Single leg hip hinge
1
Level: 2
R1
5
Backward lunge
4
Level: 2
R1
12
Y-T-I adduction
6
Level: 2
R1
4
T slide
9
Level: 2
R1
8
Squats with external rotation
7
Level: 2
R1
12
Butterfly
5
Level: 2
R1
10
Balanced Side Lunge
6
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Sumo squats
6
Level: 2
R1
15
Y - Abduction
6
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Press - I Adduction
8
Level: 3
R1
6
Side lunge leg in the hinge
5
Level: 2
R1
12
I slide
9
Level: 2
R1
8
T - Abduction
7
Level: 3
R1
10
Round 2
Single leg hip hinge
1
Level: 2
R1
5
Backward lunge
4
Level: 2
R1
12
Y-T-I adduction
6
Level: 2
R1
4
T slide
9
Level: 2
R1
8
Squats with external rotation
7
Level: 2
R1
12
Butterfly
5
Level: 2
R1
10
Balanced Side Lunge
6
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Sumo squats
6
Level: 2
R1
15
Y - Abduction
6
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Press - I Adduction
8
Level: 3
R1
6
Side lunge leg in the hinge
5
Level: 2
R1
12
I slide
9
Level: 2
R1
8
T - Abduction
7
Level: 3
R1
10
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
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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