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Workout

Chest and Core: The Power Connection

~10 min.
~120 kcal
⁉️ Comments

The chest muscles and core are not just two separate regions of the body. They are partners that work together in every press, every slide, and every stabilizing effort. When you train them together, the results go beyond isolated work: the chest receives deep loading with the active stabilizing involvement of the abs and obliques, while the core is strengthened not in isolation, but under real functional demand.

This circuit workout on FISIO functional suspension straps combines pressing, adduction, and plank movements into a single strength session. The unstable surface of the straps engages the deep stabilizing muscles that often remain "in the shadows" in a conventional gym setting. Every exercise requires body position control — meaning your core works continuously, even when the primary focus of the movement is on the chest.

  • Who it's for: intermediate-level athletes and those looking to develop functional strength and improve their physical fitness.
  • Format: circuit training, 16 exercises.
  • Key points to keep in mind: maintain a straight body line in all plank exercises and avoid sagging in the lower back. In presses and slides, move smoothly — jerky movements reduce effectiveness and increase the risk of injury.
  • You will need: FISIO suspension straps secured at a height of 150–200 cm for pressing exercises and at floor level for slides.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
Round 1
T slide
9
Level: 2
R1
8
Explosive push ups
10
Level: 2
R1
4
Rotation with load
6
Level: 2
R1
10
T adduction
7
Level: 3
R1
10
I slide
9
Level: 2
R1
8
Press - I Adduction
8
Level: 3
R1
6
Y adduction
6
Level: 2
R1
10
Narrow press
7
Level: 3
R1
10
Y slide
9
Level: 2
R1
8
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Narrow grip pushups in plank
8
Level: 3
R1
10
I-Y-T slide
10
Level: 2
R1
6
Y-T-I adduction
6
Level: 2
R1
4
Low pull - Triceps
8
Level: 2
R1
6
Bar muscle up
9
Level: 3
R1
10
Back extension
5
Level: 3
R1
10
Round 2
T slide
9
Level: 2
R1
8
Explosive push ups
10
Level: 2
R1
4
Rotation with load
6
Level: 2
R1
10
T adduction
7
Level: 3
R1
10
I slide
9
Level: 2
R1
8
Press - I Adduction
8
Level: 3
R1
6
Y adduction
6
Level: 2
R1
10
Narrow press
7
Level: 3
R1
10
Y slide
9
Level: 2
R1
8
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Narrow grip pushups in plank
8
Level: 3
R1
10
I-Y-T slide
10
Level: 2
R1
6
Y-T-I adduction
6
Level: 2
R1
4
Low pull - Triceps
8
Level: 2
R1
6
Bar muscle up
9
Level: 3
R1
10
Back extension
5
Level: 3
R1
10
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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