Abs + Glutes (Beginners - 32 min)

Beginner 32 minutes
article rating 4.6/5 753

Discover our special abs + glutes toning programme!
This sequence of exercises will focus on your abs and glutes to firm up your muscles and slim down your figure. This is a fitness workout that anyone can do at home.

Workout: 5-minute warm-up + 20-minute workout + 5-minute cool-down.

You'll do three rounds of this circuit-training sequence. Give yourself 30 seconds to recover between each exercise and 1 minute between each round.

Remember to listen to your body, and be sure to modify the exercises based on how you're feeling, your skill level and the desired intensity.

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    Skipping rope (1 min)
  • 02
    Star jumps (1 min)
  • 03
    Jogging in place (2 min)
  • 04
    Round 1: Squats (20 sec)
  • 05
    Round 1: Forward lunges (2 x 20 sec)
  • 06
    Round 1: Forearm plank (30 sec)
  • 07
    Round 1: Side leg lifts (2 x 20 sec)
  • 08
    Round 1: Twisting crunches (30 sec)
  • 09
    Round 1: Glute bridges (45 sec)
  • 10
    Round 2
  • 11
    Round 3
  • 12
    Standing hamstring stretch (45 sec)
  • 13
    Quad stretch (2 x 30 sec)
  • 14
    Upward-facing dog (30 sec)
  • 15
    Glute stretch (2 x 30 sec)
  • 16
    Breathing (1 min)

Coach advice

"Stay hydrated before, during and after your workout.
Grab your fitness mat for the floor exercises.
For an effective workout and results, we suggest repeating this programme once or twice a week, and combining it with additional cardio workouts."
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