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Workouts / Женское здоровье и гормональный баланс
402
Workout

Evening Anti-Stress Workout

~1 h. 32 min.
~1104 kcal
⁉️ Comments

After a demanding workday, the body accumulates tension while the nervous system stays on constant high alert. This workout is designed specifically for that state: it doesn't exhaust you, but gently releases tension, restores circulation, and helps you shift from "stress" mode to "rest" mode.

The routine includes 20 exercises on FISIO functional suspension straps with moderate intensity. You will work the back, shoulders, core, and legs — alternating zones so each muscle group has time to recover between sets. Plyometrics and explosive movements are kept to a minimum: the focus is on controlled, smooth exercises with mindful technique.

  • Ideal for those who spend most of the day at a computer or in a sedentary position.
  • Difficulty level — advanced: the exercises require good body control, but the pace remains calm.
  • Perform each movement slowly, with attention to your breathing — exhale on the effort, inhale on the return.
  • If after the workout you feel mild fatigue and warmth in your muscles — you did everything right.

Attach the FISIO straps to a door frame, pull-up bar, or wall bars — and 30–40 minutes of calm bodyweight work will help you ease into the evening free of tension in your shoulders and stress in your mind.

Warm up
March
1
Level: 1
12
Golf
1
Level: 1
6
March
1
Level: 1
12
Golf
1
Level: 1
6
W pull
1
Level: 1
10
Squats
1
Level: 1
20
Press
1
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Forward fold
1
Level: 5
R1
10 sec.
Forward fold
1
Level: 5
R2
10 sec.
Forward fold
1
Level: 5
R3
10 sec.
Back extension
7
Level: 4
R1
10
Back extension
7
Level: 4
R2
10
Back extension
7
Level: 4
R3
10
Y - Abduction
8
Level: 3
R1
10
Y - Abduction
8
Level: 3
R2
10
Y - Abduction
8
Level: 3
R3
10
Butterfly
7
Level: 3
R1
10
Butterfly
7
Level: 3
R2
10
Butterfly
7
Level: 3
R3
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
I - Abduction
8
Level: 3
R3
10
A - Abduction
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R2
10
A - Abduction
7
Level: 3
R3
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
T - Abduction
7
Level: 3
R3
10
Y adduction
8
Level: 3
R1
10
Y adduction
8
Level: 3
R2
10
Y adduction
8
Level: 3
R3
10
Low pull
7
Level: 4
R1
12
Low pull
7
Level: 4
R2
12
Low pull
7
Level: 4
R3
12
Rotation with load
8
Level: 3
R1
10
Rotation with load
8
Level: 3
R2
10
Rotation with load
8
Level: 3
R3
10
Squats
5
Level: 3
R1
20
Squats
5
Level: 3
R2
20
Squats
5
Level: 3
R3
20
Lunge with rotation
7
Level: 3
R1
5
Lunge with rotation
7
Level: 3
R2
5
Lunge with rotation
7
Level: 3
R3
5
Low pull - Squat
4
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R2
12
Low pull - Squat
4
Level: 3
R3
12
Overhead Forearm extension
7
Level: 3
R1
12
Overhead Forearm extension
7
Level: 3
R2
12
Overhead Forearm extension
7
Level: 3
R3
12
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Forearm extension
5
Level: 3
R3
12
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Press - I Adduction
8
Level: 3
R3
6
Mountain Climber
9
Level: 3
R1
8
Mountain Climber
9
Level: 3
R2
8
Mountain Climber
9
Level: 3
R3
8
Crunch
9
Level: 3
R1
8
Crunch
9
Level: 3
R2
8
Crunch
9
Level: 3
R3
8
Side lunge
6
Level: 3
R1
12
Side lunge
6
Level: 3
R2
12
Side lunge
6
Level: 3
R3
12
Backward lunge
6
Level: 4
R1
12
Backward lunge
6
Level: 4
R2
12
Backward lunge
6
Level: 4
R3
12
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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