Sculpted thighs and glutes, short (17 mins)

Beginner 17 minutes
article rating 4.7/5 41

Here's a new session that is great for beginners!
The bands have different intensity levels:
- Pink for low intensity
- Light grey for moderate intensity
- Dark grey for high intensity
Make sure to use the band that suits your level and keep the band taut.

You can always pause the app to readjust the band between each exercise.

Happy workout!

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    Star jumps (30")
  • 02
    Squat pulses x 10 (30 sec)
  • 03
    Overview of the exercises in this set
  • 04
    Right leg raises (60 sec)
  • 05
    Single leg abduction on all fours, right (60 sec)
  • 06
    Left leg raises (60 sec)
  • 07
    Single leg abduction on all fours, left (60 sec)
  • 08
    Five mini squats (90 sec)
  • 09
    Single leg pelvic tilt x5, right (60 sec)
  • 10
    Single leg pelvic tilt x5, left (60 sec)
  • 11
    Jumping jack and squat (60 sec)
  • 12
    Seated abductions (60 sec)
  • 13
    Squat jump (40 sec)
  • 14
    Back stretch (30")
  • 15
    Glute stretches (2x30 sec)
  • 16
    Hamstring stretch (30 sec)

Coach advice

"Give it all you've got for the last exercise! Remember that you only have to repeat the set twice."
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