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240
Workout

Upper body: strength and tone

~11 min.
~132 kcal
⁉️ Comments

This workout focuses on comprehensive training of the upper body — chest, back, shoulders, biceps, and triceps. The intermediate difficulty level makes it suitable for those who are already familiar with basic suspension strap exercises and want to increase the challenge without sacrificing technique.

Suspension straps allow you to smoothly scale the effort by adjusting your body angle, so each exercise works across multiple planes — stabilizers, core, and target muscles are all engaged simultaneously. Unlike machines, there is no truly "isolated" movement here: the body learns to work as a unified system.

  • Alternating pulling, pushing, and abduction movements reduces local muscle fatigue and helps maintain exercise quality throughout the entire workout.
  • Pay attention to your body position: in most exercises, your core should be engaged and your lower back in a neutral position.
  • If you feel you are losing control during any exercise — take a step forward to reduce the angle and decrease the load.

This workout is suitable for both men and women looking to strengthen the upper body, improve posture, and build muscle tone without axial loading on the spine.

Warm up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Main exercises
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Forearm flexion
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R2
12
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
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
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R2
12
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Explosive push ups
10
Level: 2
R1
4
Explosive push ups
10
Level: 2
R2
4
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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