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Workout

Intense Women's Strength

~24 min.
~288 kcal
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This workout is designed for women who are ready to give it their all. No concessions for the "weaker sex" — just a solid training load, a thoughtful exercise selection, and results you'll see within just a few weeks. The program is set at a hard level: you already know how to maintain proper technique, you're familiar with suspension straps, and you're ready to push further.

20 exercises cover the entire body — legs, glutes, back, chest, shoulders, arms, and core. The sequence is structured to alternate between muscle groups so they don't "go to sleep" between sets. Plyometric and coordination elements add a cardio effect and develop neuromuscular control — something a conventional gym simply can't offer.

  • Before you start, take 5–7 minutes to warm up: joint mobility exercises, light cardio, dynamic stretching.
  • Pay attention to your body position in every exercise — suspension straps demand active core engagement at all times.
  • If you feel your technique slipping, reduce the angle of incline rather than the number of reps.
  • After your workout, spend 5–10 minutes on static stretching — it supports recovery and helps reduce muscle soreness.

FISIO functional suspension straps let you smoothly adjust the load by changing your body angle, so this workout is equally effective at home, in the gym, or outdoors. All you need is a reliable anchor point and the will to give it everything you've got.

Warm up
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Embryo
1
Level: 1
10 sec.
Short extension
1
Level: 1
8
Cossack squat
1
Level: 1
10
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Main exercises
Squats
5
Level: 3
R1
20
Squats
5
Level: 3
R2
20
Squats
5
Level: 3
R3
20
Low pull
7
Level: 4
R1
12
Low pull
7
Level: 4
R2
12
Low pull
7
Level: 4
R3
12
Press
6
Level: 3
R1
12
Press
6
Level: 3
R2
12
Press
6
Level: 3
R3
12
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Lunge
4
Level: 3
R3
12
Medium pull
7
Level: 4
R1
12
Medium pull
7
Level: 4
R2
12
Medium pull
7
Level: 4
R3
12
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Narrow press
7
Level: 3
R3
10
Squats (wide feet position)
5
Level: 3
R1
15
Squats (wide feet position)
5
Level: 3
R2
15
Squats (wide feet position)
5
Level: 3
R3
15
High pull
7
Level: 4
R1
12
High pull
7
Level: 4
R2
12
High pull
7
Level: 4
R3
12
Hinge press (bars)
7
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R2
10
Hinge press (bars)
7
Level: 3
R3
10
Lunge with rotation
7
Level: 3
R1
5
Lunge with rotation
7
Level: 3
R2
5
Lunge with rotation
7
Level: 3
R3
5
Butterfly
7
Level: 3
R1
10
Butterfly
7
Level: 3
R2
10
Butterfly
7
Level: 3
R3
10
Plank with rotation
8
Level: 4
R1
40 sec.
Plank with rotation
8
Level: 4
R2
40 sec.
Plank with rotation
8
Level: 4
R3
40 sec.
Front jump squats
10
Level: 4
R1
15
Front jump squats
10
Level: 4
R2
15
Front jump squats
10
Level: 4
R3
15
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Archer press
7
Level: 3
R1
10
Archer press
7
Level: 3
R2
10
Archer press
7
Level: 3
R3
10
Backward lunge
6
Level: 4
R1
12
Backward lunge
6
Level: 4
R2
12
Backward lunge
6
Level: 4
R3
12
A - Abduction
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R2
10
A - Abduction
7
Level: 3
R3
10
Mountain Climber
9
Level: 3
R1
8
Mountain Climber
9
Level: 3
R2
8
Mountain Climber
9
Level: 3
R3
8
Jump lunge
10
Level: 3
R1
6
Jump lunge
10
Level: 3
R2
6
Jump lunge
10
Level: 3
R3
6
Pistol
8
Level: 4
R1
10
Pistol
8
Level: 4
R2
10
Pistol
8
Level: 4
R3
10
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge 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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