Sign In
Menu
200
Workout

Women's Strength: Foundation Practice

~12 min.
~144 kcal
⁉️ Comments

This workout is designed for women who want to develop real functional strength — not just "tone up," but become stronger in every movement: climbing stairs, carrying bags, maintaining confident posture, and feeling light in their body. The difficulty level is intermediate: you are already familiar with basic movements, ready for a challenge, and looking for progress.

The program covers all key muscle groups: legs and glutes, back and shoulders, chest, core, and arms. The exercises on FISIO suspension trainers are structured so that the body works as a unified system — engaging stabilizers, deep core muscles, and joints through their natural range of motion. No axial load on the spine, no heavy equipment.

  • Perform the exercises in the order listed — it is structured from global movements to isolation exercises, alternating the muscle groups being loaded.
  • Pay attention to movement quality: suspension trainers expose every weakness, but that is precisely what makes them so effective.
  • If an exercise feels too easy, step further away from the anchor point to increase your body angle.
  • Rest between sets for as long as it takes to restore movement quality — no more and no less.

The workout is suitable for home, gym, or outdoor training — FISIO suspension trainers can be anchored anywhere in seconds. The FISIO app, with video instructions for every exercise, will help you maintain proper technique from your very first rep.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
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
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Lunge with rotation
6
Level: 2
R1
5
Lunge with rotation
6
Level: 2
R2
5
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Forearm flexion
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R2
12
Overhead Forearm extension
5
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R2
12
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

Comments

Start training