Shaping and Slimming
How about 4 weeks of training to get ready for summer?
If you want to lose weight, we recommend getting into a healthy habit by eating a balanced diet. Limit the amount of fat and sugar you eat, and instead go for protein and vegetables.
Need more motivation? Stick your favourite playlist on!
Happy training everyone!
Come back in 4 weeks to let us know how it went :)
Julie Guery
Sports coach
Week 1 - Here we go!
Always listen to your body and work at your own pace.
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01. Lower body (33 min)
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01
Skipping (5 min)
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02
Jogging on the spot (5 min)
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03
Circuit 1: Intro to the exercises
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04
Circuit 1: Squats (40 sec)
-
05
Circuit 1: Sumo squats (40 sec)
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06
Circuit 1: Lunges (2 x 40 sec)
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07
Circuit 1: Squat hold (30 sec)
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08
Circuit 1: #2
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09
Circuit 1: #3
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10
Circuit 2: Intro to the exercises
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11
Circuit 2: Right lateral leg raises (30 sec)
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12
Circuit 2: Glute bridge (30 sec)
-19-05-06-16:15.jpg)
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13
Circuit 2: Left lateral leg raises (30 sec)
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14
Circuit 2: Glute bridge (30 sec)
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15
Circuit 2: #2
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16
Standing hamstring stretch (45 sec)
-
17
Quads stretch (2 x 30 sec)
-
18
Upward facing dog (30 sec)
-
19
Glute stretch (2 x 30 sec)
-
20
Breathing (1 min)
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02. Flat stomach (30 min)
-
01
Skipping (5 min)
-
02
Jogging on the spot (5 min)
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03
Circuit 1: Intro to the exercises
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04
Circuit 1: Crunches with feet on the floor (30 sec)
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05
Circuit 1: Glute bridge (30 sec)
-
06
Circuit 1: Right cross crunches (30 sec)
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07
Circuit 1: Left cross crunches (30 sec)
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08
Circuit 1: #2
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09
Circuit 1: #3
-
10
Circuit 2: Intro to the exercises
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11
Circuit 2: Front plank (30 sec)
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12
Circuit 2: Right side plank (30 sec)
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13
Circuit 2: Left side plank (30 sec)
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14
Circuit 2: #2
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15
Circuit 2: #3
-
16
Standing hamstring stretch (45 sec)
-
17
Quads stretch (2 x 30 sec)
-
18
Upward facing dog (30 sec)
-
19
Glute stretch (2 x 30 sec)
-
20
Breathing (1 min)
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03. Full body (52 min)
-
01
Skipping (5 min)
-
02
Jogging on the spot (5 min)
-
03
Circuit 1: Jumping jacks (30 sec)
-
04
Circuit 1: Tuck jumps (30 sec)
-
05
Circuit 1: 3-step lateral run (30 sec)
-19-11-22-16:37.jpg)
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06
Circuit 1: Burpees (30 sec)
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07
Circuit 1: #2
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08
Circuit 1: #3
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09
Circuit 1: #4
-
10
Skipping (5 min)
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11
Circuit 2: High knees (30 sec)
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12
Circuit 2: Jump lunges (30 sec)
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13
Circuit 2: Front plank (30 sec)
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14
Circuit 2: Mountain climbers (30 sec)
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15
Circuit 2: #2
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16
Circuit 2: #3
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17
Circuit 2: #4
-
18
Standing hamstring stretch (45 sec)
-
19
Quads stretch (2 x 30 sec)
-
20
Upward facing dog (30 sec)
-
21
Glute stretch (2 x 30 sec)
-
22
Breathing (1 min)
For this first week, we've put together a programme that specifically focuses on toning the lower body.
For this workout's warm-up, you'll need a skipping rope.
Rest assured that these exercises can be done by everyone! Do them at your own pace, and listen to your body.
Enjoy your workout!
Grab a mat, skipping rope, water and your favourite playlist, and off you go!
Well done! To get the most out of these exercises, make sure you eat a balanced diet and drink plenty of water.
For this second workout, we're focusing on getting you a flat tummy. These exercises can be done by absolutely anyone!
Do them at your own pace, and listen to your body.
Grab a skipping rope, mat, water and your favourite playlist, and off we go!
Enjoy your workout :)
Don't forget to do a warm-up before starting! Good luck :)
Great job! How is your eating going? A healthy diet is essential if you want to achieve your goals.
For the third session of this programme, we're going big with a full-body interval workout.
The recommended exercises combine muscle strength and weight loss.
The session is made up of 2 different loops.
Enjoy your workout!
Grab a mat, skipping rope, water and your favourite playlist, and off you go!
Congratulations! So what should you be eating? Plenty of protein with breakfast to stop you getting peckish and craving sugar.
Week 2 - Bums, legs and tum, and a bit of a challenge ;)
Take your time. If you find the exercises too hard, take one of the easier options.
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04. Thighs and glutes (41 min)
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01
Jogging on the spot (5 min)
-
02
Circuit 1: Intro to the exercises
-
03
Circuit 1: Squats (100 sec)
-
04
Circuit 1: Glute bridge (100 sec)
-19-05-06-11:26.jpg)
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05
Circuit 1: Lunges (2 x 100 sec)
-
06
Circuit 1: Lying hip abduction with resistance band (2 x 100 sec)
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07
Circuit 1: #2
-
08
Circuit 1: #3
-
09
Standing hamstring stretch (45 sec)
-
10
Quads stretch (2 x 30 sec)
-
11
Upward facing dog (30 sec)
-
12
Glute stretch (2 x 30 sec)
-
13
Breathing (1 min)
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05. Core (30 min)
-
01
Jogging on the spot (5 min)
-
02
Circuit 1: Intro to the exercises
-
03
Circuit 1: Cross crunches (100 sec)
-
04
Circuit 1: Right side plank (30 sec)
-
05
Circuit 1: Cross-body mountain climbers (45 sec)
-
06
Circuit 1: Left side plank (30 sec)
-
07
Circuit 1: Sit-ups (100 sec)
-
08
Circuit 1: Front plank (60 sec)
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09
Circuit 1: #2
-
10
Circuit 1: #3
-
11
Standing hamstring stretch (45 sec)
-
12
Quads stretch (2 x 30 sec)
-
13
Upward facing dog (30 sec)
-
14
Glute stretch (2 x 30 sec)
-
15
Breathing (1 min)
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06. Challenge #1 (35 min)
-
01
Jogging on the spot (5 min)
-
02
Block 1: Cardio exercises demo
-
03
Block 1: Jumping jacks (30 sec)
-
04
Block 1: High knees (30 sec)
-
05
Block 1: Tuck jumps (30 sec)
-
06
Block 2: Lower-body exercises demo
-
07
Block 2: Squats (30 sec)
-
08
Block 2: Iso squat hold (30 sec)
-
09
Block 2: Side-lying hip abduction with bent knees (2 x 30 sec)
-
10
Block 3: Upper-body exercises demo
-
11
Block 3: Kneeling press-ups (30 sec)
-
12
Block 3: Dips on a bench or chair (30 sec)
-
13
Block 3: Lateral raises with dumbbells (30 sec)
-
14
Blocks 1, 2 and 3: #2
-
15
Blocks 1, 2 and 3: #3
-
16
Standing hamstring stretch (45 sec)
-
17
Quads stretch (2 x 30 sec)
-
18
Upward facing dog (30 sec)
-
19
Glute stretch (2 x 30 sec)
-
20
Breathing (1 min)
How about picking up the pace a bit in your training? This session works your thighs and glutes to build plenty of strength in your lower body.
Enjoy your workout!
New for this week: training with a resistance band to up the intensity. Don't worry, it's not compulsory :)
Well done! Feel free to adjust the working and recovery time if you need to. Train at your own pace!
To keep working on your abs, join us for this new flat tummy workout. The rest is up to you!
Enjoy your workout!
You don't need a skipping rope for this session. Grab your mat, some water and your favourite playlist, and off we go!
Congratulations! Stay hydrated! What's for dinner tonight? Don't forget to have plenty of veg :)
To finish off these first two weeks, we've got a little challenge for you!
On the agenda: 3 blocks of exercise mixing cardio with strength to give you your dream body for summer!
You're going to do 3 blocks of work (cardio, lower body strengthening and upper body strengthening), with 1 minute of rest between them. You'll repeat this circuit 3 times.
Enjoy your workout!
We recommend using small dumbbells for this workout. If you don't have any, some small bottles of water will work just as well.
Give yourself a pat on the back :)
You've got 4 weeks left, during which we'll be doing the same workouts but gradually getting more intense.
Week 3 - We're getting there!
Increase the recovery time if you're finding it hard!
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07. Lower body (37 min)
-
01
Skipping (5 min)
-
02
Jogging on the spot (5 min)
-
03
Circuit 1: Intro to the exercises
-
04
Circuit 1: Squats (50 sec)
-
05
Circuit 1: Sumo squats (50 sec)
-
06
Circuit 1: Lunges (2 x 50 sec)
-
07
Circuit 1: Squat hold (30 sec)
-
08
Circuit 1: #2
-
09
Circuit 1: #3
-
10
Circuit 2: Intro to the exercises
-
11
Circuit 2: Right lateral leg raises (40 sec)
-
12
Circuit 2: Glute bridge (40 sec)
-
13
Circuit 2: Left lateral leg raises (40 sec)
-
14
Circuit 2: Glute bridge (40 sec)
-
15
Circuit 2: #2
-
16
Standing hamstring stretch (45 sec)
-
17
Quads stretch (2 x 30 sec)
-
18
Upward facing dog (30 sec)
-
19
Glute stretch (2 x 30 sec)
-
20
Breathing (1 min)
-
08. Flat stomach (36 min)
-
01
Skipping (5 min)
-
02
Jogging on the spot (5 min)
-
03
Circuit 1: Intro to the exercises
-
04
Circuit 1: Crunches with feet on the floor (40 sec)
-
05
Circuit 1: Glute bridge (40 sec)
-
06
Circuit 1: Right cross crunches (40 sec)
-
07
Circuit 1: Left cross crunches (40 sec)
-
08
Circuit 1: #2
-
09
Circuit 1: #3
-
10
Circuit 2: Intro to the exercises
-
11
Circuit 2: Front plank (40 sec)
-
12
Circuit 2: Right side plank (40 sec)
-
13
Circuit 2: Left side plank (40 sec)
-
14
Circuit 2: #2
-
15
Circuit 2: #3
-
16
Standing hamstring stretch (45 sec)
-
17
Quads stretch (2 x 30 sec)
-
18
Upward facing dog (30 sec)
-
19
Glute stretch (2 x 30 sec)
-
20
Breathing (1 min)
-
09. Full body (52 min)
-
01
Skipping (5 min)
-
02
Jogging on the spot (5 min)
-
03
Circuit 1: Jumping jacks (30 sec)
-
04
Circuit 1: Tuck jumps (30 sec)
-
05
Circuit 1: 3-step lateral run (30 sec)
-
06
Circuit 1: Burpees (30 sec)
-
07
Circuit 1: #2
-
08
Circuit 1: #3
-
09
Circuit 1: #4
-
10
Skipping (5 min)
-
11
Circuit 2: High knees (30 sec)
-
12
Circuit 2: Jump lunges (30 sec)
-
13
Circuit 2: Front plank (30 sec)
-
14
Circuit 2: Mountain climbers (30 sec)
-
15
Circuit 2: #2
-
16
Circuit 2: #3
-
17
Circuit 2: #4
-
18
Standing hamstring stretch (45 sec)
-
19
Quads stretch (2 x 30 sec)
-
20
Upward facing dog (30 sec)
-
21
Glute stretch (2 x 30 sec)
-
22
Breathing (1 min)
This is the same workout as workout 1. We've simply increased the length of each exercise.
For this workout's warm-up, you'll need a skipping rope.
Rest assured that these exercises can be done by everyone! Do them at your own pace, and listen to your body.
Enjoy your workout!
Grab a mat, skipping rope, water and your favourite playlist, and off you go!
Well done! Remember to drink plenty of water and eat a balanced diet to speed up your weight loss
We're going to repeat the flat tummy workout and increase the length of each exercise!
Hang on tight!
Grab your skipping rope for the warm-up, or just jump on the spot.
Great job! You should be proud! This programme isn't easy! Hang in there :)
This workout is the same as in the first week.
Why? To see how far you've come and help you stay motivated.
We're then going to carry on varying the exercises and increasing their length. So take advantage of this one :)
Enjoy your workout!
Grab a mat, skipping rope, water and your favourite playlist, and off you go!
Congratulations! Ready for your third week? Keep control of your diet and drink plenty of water (1.5 to 2 L per day).
Week 4 - You've made it!
This is the last week. Hang in there and keep eating a healthy diet to achieve your goals.
-
10. Thighs and glutes (41 min)
-
01
Jogging on the spot (5 min)
-
02
Circuit 1: Intro to the exercises
-
03
Circuit 1: Squats (100 sec)
-
04
Circuit 1: Glute bridge (100 sec)
-
05
Circuit 1: Lunges (2 x 100 sec)
-
06
Circuit 1: Lying hip abduction with resistance band (2 x 100 sec)
-
07
Circuit 1: #2
-
08
Circuit 1: #3
-
09
Standing hamstring stretch (45 sec)
-
10
Quads stretch (2 x 30 sec)
-
11
Upward facing dog (30 sec)
-
12
Glute stretch (2 x 30 sec)
-
13
Breathing (1 min)
-
11. Plank (30 min)
-
01
Jogging on the spot (5 min)
-
02
Circuit 1: Intro to the exercises
-
03
Circuit 1: Cross crunches (100 sec)
-
04
Circuit 1: Right side plank (30 sec)
-
05
Circuit 1: Cross-body mountain climbers (45 sec)
-
06
Circuit 1: Left side plank (30 sec)
-
07
Circuit 1: Sit-ups (100 sec)
-
08
Circuit 1: Front plank (60 sec)
-
09
Circuit 1: #2
-
10
Circuit 1: #3
-
11
Standing hamstring stretch (45 sec)
-
12
Quads stretch (2 x 30 sec)
-
13
Upward facing dog (30 sec)
-
14
Glute stretch (2 x 30 sec)
-
15
Breathing (1 min)
-
12. Challenge #2 (40 min)
-
01
Jogging on the spot (5 min)
-
02
Block 1: Cardio exercises demo
-
03
Block 1: Jumping jacks(45 sec)
-
04
Block 1: High knees (45 sec)
-
05
Block 1: Tuck jumps (45 sec)
-
06
Block 2: Lower-body exercises demo
-
07
Block 2: Squats (45 sec)
-
08
Block 2: Iso squat hold (45 sec)
-
09
Block 2: Side-lying hip abduction with bent knees (2 x 30 sec)
-
10
Block 3: Upper-body exercises demo
-
11
Block 3: Kneeling press-ups (45 sec)
-
12
Block 3: Dips on a bench or chair (45 sec)
-
13
Block 3: Lateral raises with dumbbells (45 sec)
-
14
Blocks 1, 2 and 3: #2
-
15
Blocks 1, 2, and 3: #3
-
16
Standing hamstring stretch (45 sec)
-
17
Quads stretch (2 x 30 sec)
-
18
Upward facing dog (30 sec)
-
19
Glute stretch (2 x 30 sec)
-
20
Breathing (1 min)
How about picking up the pace a bit in your training? Now we're into the fourth week, it's time to take on a new challenge! We're going to start with your thighs and bum!
Enjoy your workout!
Today, we've included exercises that use a resistance band. But don't worry, it's not compulsory!
But some killer tunes are an absolute must :)
Excellent! You're nearly there!
You should be starting to see some results :)
Here we go with the plank! The aim is to activate your core and strengthen it to tone your waist and tummy :)
Enjoy your workout!
Take the time to do the exercises properly. When planking, feel free to drop to your knees if it's too difficult.
Congratulations! Remember to drink plenty and eat a healthy diet!
To finish off this programme, we've got a second little challenge for you!
On the agenda: 3 blocks of exercise mixing cardio with strength to give you your dream body for summer!
You're going to do 3 blocks of work (cardio, lower body strengthening and upper body strengthening), with 1 minute of rest between them. You'll repeat this circuit 3 times.
Enjoy your workout!
We recommend using small dumbbells for this workout. If you don't have any, some small bottles of water will work just as well.
Give yourself a pat on the back :) You've completed this programme!
We hope you managed to achieve your goals. Feel free to repeat some of the workouts, particularly the last few, to get you beach body ready :) Alternatively, you might want to try one of our other programmes!
Coach advice
Julie Guery
Sports coachWant to move with Decathlon Coach? ;)
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