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49
Workout

Strength and Body Balance

~5 min.
~60 kcal
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This workout combines strength work and balance exercises so your body develops harmoniously — without leaning too far in any one direction. You won't just build muscle: you'll train your muscles to work together, maintain body position in space, and handle real-life demands — whether that's lifting heavy bags, outdoor activities, or sports.

The program is designed for the easy level and suits those who are just getting acquainted with suspension training, returning to exercise after a break, or looking to build a solid foundation before moving on to more advanced programs. The exercises cover the major muscle groups — back, chest, legs, shoulders, and core — and are alternated so you have time to recover between loaded areas.

  • Perform movements slowly and in a controlled manner — quality matters more than speed.
  • Pay attention to your body position: neutral spine, stable core throughout every exercise.
  • If you feel unsteady — slightly adjust your angle to the straps to reduce the load.
  • Rest between sets for as long as you need to catch your breath.

Performing this program regularly will strengthen your stabilizer muscles, improve your posture, and give you a sense of control over your own body — something isolated machine work simply cannot provide.

Warm up
Hammock
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Golf
1
Level: 1
6
Tilt
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
L extension
1
Level: 1
S1
8
L extension
1
Level: 1
S2
8
Side tilt
1
Level: 1
6
Main exercises
Squats
3
Level: 1
20
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
I slide (kneeling)
5
Level: 1
12
Lunge with rotation
5
Level: 1
5
Butterfly
3
Level: 1
10
Low pull (one hand - single leg )
5
Level: 1
S1
8
Low pull (one hand - single leg )
5
Level: 1
S2
8
Squats (wide feet position)
3
Level: 1
15
T - Abduction
5
Level: 2
10
Y slide
7
Level: 1
12
I adduction
6
Level: 2
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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