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Workout

Strength in Motion

~15 min.
~180 kcal
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This workout is designed for those who want to build real functional strength — the kind that works not only in the gym, but in everyday life. You're not just lifting weight; you're teaching your body to move powerfully, precisely, and in a coordinated way. 16 exercises on FISIO functional suspension straps cover all the major muscle groups: legs and glutes, back and chest, arms and shoulders, core and abs.

The workout format features classic sets at moderate intensity. This is an ideal option for those who are already familiar with functional suspension straps and are ready to work mindfully: maintaining proper technique, feeling the load, and steadily progressing over time. The difficulty level is intermediate, so each exercise can be made easier or more challenging simply by adjusting your body angle.

The defining feature of this complex is the alternation of loading zones and movement types. Rows are followed by squats, presses by rotations, isolation by multi-joint movement patterns. This approach prevents muscles from fatiguing prematurely and helps maintain technique quality throughout the entire workout.

  • Perform the exercises in the order given — the sequence is intentional.
  • Pay attention to strap tension: the load is adjusted by your body position.
  • Take your time — movement control matters more than speed.
  • If you feel significant fatigue, take a break and recover your breathing.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Scapular Mobility
1
Level: 1
8
Forward fold
1
Level: 1
10 sec.
Lunges L
1
Level: 1
6
Lower back stretch with rotation
1
Level: 1
15 sec.
Cossack squat in a bent-over position
1
Level: 2
10
Main exercises
Round 1
Narrow press
5
Level: 2
10
Hinge plank single arm
6
Level: 2
8
Squats (single arm)
6
Level: 3
12
Lunge with rotation
5
Level: 1
5
Backward lunge single arm
5
Level: 3
12
Pistol - cross lunge single arm
6
Level: 1
6
Round 2
Narrow press
5
Level: 2
10
Hinge plank single arm
6
Level: 2
8
Squats (single arm)
6
Level: 3
12
Backward lunge
4
Level: 2
R1
12
Backward lunge single arm
5
Level: 3
12
Pistol - cross lunge single arm
6
Level: 1
6
Round 3
Narrow press
5
Level: 2
10
Hinge plank single arm
6
Level: 2
8
Squats (single arm)
6
Level: 3
12
Lunge with rotation
5
Level: 1
5
Backward lunge single arm
5
Level: 3
12
Pistol - cross lunge single arm
6
Level: 1
6
Round 4
Narrow press
5
Level: 2
10
Backward lunge
4
Level: 2
R2
12
Squats (single arm)
6
Level: 3
12
Lunge with rotation
5
Level: 1
5
Backward lunge single arm
5
Level: 3
12
Pistol - cross lunge single arm
6
Level: 1
6
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
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
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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