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162
Workout

Strong Body: First Steps

~9 min.
~108 kcal
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This workout is designed for those taking their first steps with suspension straps and looking to build a solid foundation of full-body strength. You will work your legs, back, chest, shoulders, and core — with no imbalances and no feeling that any area has been left out.

The format is classic sets: you perform an exercise, rest, then move on to the next one. This lets you focus on the technique of each movement and feel the target muscles working without rushing. That is exactly where real progress begins.

Key points to pay attention to:

  • Keep your core engaged throughout the entire movement — this supports the lower back and activates the deep stabilizing muscles.
  • Adjust the intensity by changing your body angle: the more you lean away from vertical, the harder it gets. Start at a comfortable angle and increase the challenge as your confidence grows.
  • Breathe steadily: exhale on the effort, inhale on the return.

This workout is suitable for adults without health restrictions who want to start training mindfully and effectively — at home, in the gym, or outdoors.

Warm up
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Golf
1
Level: 2
6
Side lunge (alternating)
1
Level: 2
12
Butterfly
1
Level: 1
10
Exit to the plank on the forearms
1
Level: 1
12
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Short extension
1
Level: 1
8
Sumo squat
1
Level: 2
10
Main exercises
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
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
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
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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