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36
Workout

Women's Strength: Basic Start

~4 min.
~48 kcal
⁉️ Comments

This workout is designed for those taking their first steps in strength training or returning to sport after a break. The program is built around fundamental movements using functional suspension straps: no axial load on the spine, no risk of overloading the joints — just smooth yet effective full-body work.

You will perform 10 exercises targeting the key muscle groups: legs and glutes, back, chest, arms, and core. The intensity gradually increases from simple to more challenging, while alternating between zones prevents the muscles from fatiguing too early.

  • Suitable for beginners — easy difficulty level.
  • Trains strength, coordination, and basic stability.
  • Can be done at home or in the gym — all you need is a single anchor point.
  • Body angle adjusts the intensity to match your fitness level.

Pay close attention to your technique: in every exercise, keep your core engaged, avoid letting your lower back sag, and move through a comfortable range of motion. Quality of movement matters more than the number of repetitions — this rule always applies, especially when you are just starting out.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
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.
Main exercises
W extension
1
Level: 1
8
Squats
3
Level: 1
20
Butterfly
3
Level: 1
10
I slide (kneeling)
5
Level: 1
12
Lunge with rotation
5
Level: 1
5
Press - I Adduction
4
Level: 1
6
Low pull (one hand - single leg )
5
Level: 1
S1
8
Low pull (one hand - single leg )
5
Level: 1
S2
8
Forearm extension
1
Level: 1
12
Squats (wide feet position)
3
Level: 1
15
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
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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