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204
Workout

Endurance and Body Tone

~11 min.
~132 kcal
⁉️ Comments

This workout is designed for those who want to improve their endurance and tone their muscles at the same time — without heavy equipment or a gym. The program is built around exercises with FISIO functional suspension straps: the load is adjusted by changing the angle of the body, while the unstable base engages deep stabilizer muscles that are rarely activated during conventional training.

The workout covers all the major muscle groups: legs, glutes, back, chest, shoulders, arms, and core. Exercises alternate between different target zones — this allows you to maintain a high pace without overloading individual muscles, while training the cardiovascular system alongside muscular endurance.

  • Suitable for an intermediate fitness level — beginners are recommended to start with simplified variations by reducing the body angle.
  • Pay attention to your body position: keep your back neutral and your core engaged throughout every exercise.
  • Observe the recommended rest periods between sets — this is key to developing endurance rather than strength alone.
  • The workout can be done at home, in a gym, or outdoors — the straps attach to any reliable anchor point.

Performing this program regularly 2–3 times per week helps improve muscle tone, strengthen joints, develop coordination, and support a healthy weight.

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
Round 1
Cossack squat in a bent-over position
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Y - Abduction
6
Level: 2
R1
10
Y-T-I adduction
6
Level: 2
R1
4
Backward lunge
4
Level: 2
R1
12
Low pull - Triceps
8
Level: 2
R1
6
Sumo squats
6
Level: 2
R1
15
I slide
9
Level: 2
R1
8
Balanced Side Lunge
6
Level: 2
R1
12
Butterfly
5
Level: 2
R1
10
Rotation with load
6
Level: 2
R1
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Lunge with rotation
6
Level: 2
R1
5
A - Abduction
5
Level: 2
R1
10
Y slide
9
Level: 2
R1
8
Explosive push ups
10
Level: 2
R1
4
Round 2
Cossack squat in a bent-over position
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Y - Abduction
6
Level: 2
R1
10
Y-T-I adduction
6
Level: 2
R1
4
Backward lunge
4
Level: 2
R1
12
Low pull - Triceps
8
Level: 2
R1
6
Sumo squats
6
Level: 2
R1
15
I slide
9
Level: 2
R1
8
Balanced Side Lunge
6
Level: 2
R1
12
Butterfly
5
Level: 2
R1
10
Rotation with load
6
Level: 2
R1
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Lunge with rotation
6
Level: 2
R1
5
A - Abduction
5
Level: 2
R1
10
Y slide
9
Level: 2
R1
8
Explosive push ups
10
Level: 2
R1
4
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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