ABS, LEGS & GLUTES

Beginner 6 weeks 3x/week
article rating 4.3/5 393

Are you looking to slim your legs, shape your glutes and tone up your abs?
This programme is just the thing!

It is a six-week programme with three workouts a week and includes lunges and squats for the lower body along with core work for your abs.

It's a simple, effective and quick programme that gradually gets harder every week (but still good for beginners).

Happy training!

You need to have Decathlon Coach application to launch this program !

Week 1 - Ease your way in

The first week is focused on learning the exercises and finding your rhythm.

  • 01. Core & Squats (20')
  • 02. Core & Lunges (20')
  • 03. Core, Lunges & Squats (20')

Week 2 - Resistance work

We'll do the same workouts but make the exercises harder.

  • 04. Core & Squats (20')
  • 05. Core & Lunges (20')
  • 06. Core, Lunges & Squats (20')

Week 3 - Muscular endurance

For this third week, we'll do the same exercises but increase the time we hold them. From next week, I'll have new exercises for you.

  • 07. Core & Squats (25')
  • 08. Core & Lunges (25')
  • 09. Core, Lunges & Squats (25')

Week 4 - Cardio & Strengthening

We're going to crank up the cardio and do some longer lower-body plyo work. You can cut the time and up your recovery if you need to.

  • 10. Plyometrics & Core (22')
  • 11. Plyometrics & Core (32')
  • 12. Plyometrics & Core (39')

Week 5 - Focused workouts

We're going to crank up the cardio and do some longer lower-body plyo work. You can cut the time and up your recovery if you need to.

  • 13. Lunges (27')
  • 14. Core (32')
  • 15. Squats (27')

Week 6 - An intense, well-rounded workout

This is the last phase: you've got just three high-intensity workouts left. Hang in there and adapt however you need to.

  • 16. Strength work (27')
  • 17. Cardio work (42')
  • 18. Combo workout: Strength & Cardio (27")

Coach advice

"I recommend setting up a comfortable area with a floor mat, towel and bottle of water to stay hydrated during and after your workout. Take the time to get into the proper position and listen to the instructions to get the most strengthening and cardio benefits."
Want to move with Decathlon Coach? ;)
It's happening right here 👇
qr-code