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40
Workout

Functional Strength for Women

~5 min.
~60 kcal
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This workout is designed specifically for women who want to strengthen their body without heavy weights or complex equipment. The format is circuit-based: you move from exercise to exercise in sequence, working the entire body evenly. The load is gentle, joints are not overloaded, and axial pressure on the spine is minimal — all thanks to functional suspension straps.

The routine covers key areas: legs and glutes, back and shoulders, chest and arms, as well as the core. The exercises are selected at an easy level, making this workout suitable for beginners and those returning to training after a break. At the same time, it is varied enough to remain engaging for those who train regularly.

  • Alternate muscle groups — do not let the same muscle group work two exercises in a row without rest.
  • Pay attention to technique: the angle of your body relative to the straps determines the intensity — the steeper the angle, the easier the exercise.
  • Breathe steadily: exhale on the effort, inhale on the return to the starting position.

Do this workout 2–3 times per week. After just a few weeks, you will notice your body feeling stronger, your posture improving, and your movements becoming more confident.

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
Squats
3
Level: 1
R1
20
Butterfly
3
Level: 1
R1
10
Lunge with rotation
5
Level: 1
R1
5
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
Low pull - Triceps
6
Level: 1
R1
6
Squats (wide feet position)
3
Level: 1
R1
15
Forearm flexion with reverse grip
2
Level: 1
R1
12
I slide (kneeling)
5
Level: 1
R1
12
Forearm extension
1
Level: 1
R1
12
Low pull (one hand - single leg )
5
Level: 1
S1
8
Low pull (one hand - single leg )
5
Level: 1
S2
8
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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