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190
Workout

Female Power: Dynamics

~10 min.
~120 kcal
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This workout is designed for those who want not just to move, but to move powerfully. "Female Power: Dynamics" is an intermediate-level complex using FISIO functional suspension straps that combines strength work, coordination, and dynamic movement into a single flow. No empty movements — every exercise engages multiple muscle groups at once and demands full body engagement and control.

The complex covers the entire body: hips and glutes, back and shoulders, chest and arms, core and stabilizers. The exercises are structured so that the load alternates between the upper and lower body — you avoid overloading any single zone while maintaining a high heart rate and working tone throughout the entire session.

  • Suitable for women with basic experience training with suspension straps or in the gym.
  • Exercises are performed using FISIO straps — no additional equipment needed.
  • Before you begin, do a short joint warm-up to prepare your knees, shoulders, and lower back.
  • Pay attention to your body position: in most exercises, a neutral spine is the key to safe and effective work.

Regular practice of this complex helps develop functional strength, improve posture, and make your body feel more controlled and powerful — not only during workouts, but in everyday life as well.

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 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
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
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
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
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
Explosive push ups
10
Level: 2
R1
4
Explosive push ups
10
Level: 2
R2
4
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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