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Workout

Calm Strength and Endurance

~25 min.
~300 kcal
⁉️ Comments

This workout is built on the principle of sustained effort: you don't chase speed — instead, you move smoothly, controlling every movement from start to finish. This mode — "calm strength" — develops functional endurance more deeply than explosive sets: muscles stay under load longer, stabilizers engage fully, and the nervous system learns to maintain movement quality even under fatigue.

The format is a circuit workout of 20 hard-level exercises. All major muscle groups are involved: legs and glutes, back and biceps, chest and triceps, shoulders, and core. Exercises alternate by loading zone so that each muscle group has time to partially recover while the adjacent one is working — allowing you to complete the circuit without forced stops.

  • Keep your pace steady: don't speed up at the start of a circuit or just "survive" the final exercises — this is one of the key skills this format trains.
  • Control your range of motion: FISIO suspension straps let you precisely adjust the load by changing your angle — don't simplify your position for the sake of speed.
  • Your breathing is your main guide: if you can't speak in short phrases, reduce your angle or take a pause.

This workout is suitable for trained athletes who want to build strength endurance, improve functional performance, and maintain movement quality under fatigue. The recommended number of circuits and load parameters are set in the FISIO app according to your level.

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
Round 1
Low pull
7
Level: 4
R1
12
Squats
5
Level: 3
R1
20
T - Abduction
7
Level: 3
R1
10
Press
6
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R1
12
Lunge
4
Level: 3
R1
12
Butterfly
7
Level: 3
R1
10
Forearm extension
5
Level: 3
R1
12
Mountain Climber
9
Level: 3
R1
8
Medium pull
7
Level: 4
R1
12
Squats (wide feet position)
5
Level: 3
R1
15
Narrow press
7
Level: 3
R1
10
Rotation with load
8
Level: 3
R1
10
Backward lunge
6
Level: 4
R1
12
A - Abduction
7
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
High pull
7
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Overhead squats
8
Level: 3
R1
12
Round 2
Low pull
7
Level: 4
R1
12
Squats
5
Level: 3
R1
20
T - Abduction
7
Level: 3
R1
10
Press
6
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R1
12
Lunge
4
Level: 3
R1
12
Butterfly
7
Level: 3
R1
10
Forearm extension
5
Level: 3
R1
12
Mountain Climber
9
Level: 3
R1
8
Medium pull
7
Level: 4
R1
12
Squats (wide feet position)
5
Level: 3
R1
15
Narrow press
7
Level: 3
R1
10
Rotation with load
8
Level: 3
R1
10
Backward lunge
6
Level: 4
R1
12
A - Abduction
7
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
High pull
7
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Overhead squats
8
Level: 3
R1
12
Round 3
Low pull
7
Level: 4
R1
12
Squats
5
Level: 3
R1
20
T - Abduction
7
Level: 3
R1
10
Press
6
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R1
12
Lunge
4
Level: 3
R1
12
Butterfly
7
Level: 3
R1
10
Forearm extension
5
Level: 3
R1
12
Mountain Climber
9
Level: 3
R1
8
Medium pull
7
Level: 4
R1
12
Squats (wide feet position)
5
Level: 3
R1
15
Narrow press
7
Level: 3
R1
10
Rotation with load
8
Level: 3
R1
10
Backward lunge
6
Level: 4
R1
12
A - Abduction
7
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R1
10
Plank with rotation
8
Level: 4
R1
40 sec.
High pull
7
Level: 4
R1
12
Pistol
8
Level: 4
R1
10
Overhead squats
8
Level: 3
R1
12
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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