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180
Workout

Stability and Balance

~10 min.
~120 kcal
⁉️ Comments

Balance is not an innate gift, but a skill that can be trained. This circuit workout is built around functional suspension training: an unstable base engages the stabilizing muscles throughout every inch of movement, not just at the endpoints of the range of motion. The result is improved coordination, proprioception, and overall body stability at a moderate intensity level.

The workout is designed for people with an intermediate level of fitness and is suitable both for athletes building a functional foundation and for those who want to improve body control in everyday life. 15 exercises target the legs, core, shoulder girdle, and back — providing a complete workout without axial loading on the spine.

  • Perform the exercises in sequence, resting between them as needed.
  • Pay attention to your body position: a neutral spine and engaged core are the foundation of stability in every movement.
  • Adjust the intensity by changing the angle of your body — the more acute the angle, the more challenging the exercise.
  • If you feel yourself losing balance, slow down: movement quality matters more than speed.

Warm up
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
Lower back stretch with rotation
1
Level: 1
15 sec.
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.
Main exercises
Round 1
Single leg hip hinge
1
Level: 2
R1
5
Backward lunge
4
Level: 2
R1
12
Y - Abduction
6
Level: 2
R1
10
Balanced Side Lunge
6
Level: 2
R1
12
Y-T-I adduction
6
Level: 2
R1
4
Side lunge leg in the hinge
5
Level: 2
R1
12
T - Abduction
7
Level: 3
R1
10
Rotation with load
6
Level: 2
R1
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
I - Abduction
8
Level: 3
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Golf
1
Level: 2
R1
6
Round 2
Single leg hip hinge
1
Level: 2
R1
5
Backward lunge
4
Level: 2
R1
12
Y - Abduction
6
Level: 2
R1
10
Balanced Side Lunge
6
Level: 2
R1
12
Y-T-I adduction
6
Level: 2
R1
4
Side lunge leg in the hinge
5
Level: 2
R1
12
T - Abduction
7
Level: 3
R1
10
Rotation with load
6
Level: 2
R1
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
I - Abduction
8
Level: 3
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Golf
1
Level: 2
R1
6
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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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