Keep fit - 2 sessions/week

Intermediate 4 weeks 2x/week
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This programme is designed for people with an active daily life with little or no physical leisure activity. Discover or improve your Nordic walking technique with a 4-week programme of 2 sessions per week.

Take 10 minutes before and after each session to warm up and stretch.Go to the Tips section to see our exercise videos!

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

Week 1 - Mastering the basics

To start the programme: check you have the right posture and learn how to use your walking poles correctly.Don't forget to warm up before getting started:go to the Tips section to see our exercise videos!

  • 01. 50 minutes for learning the right techniques
  • 02. 55 minutes for improving the basic techniques

Week 2 - Increase your speed.

For this second session, continue synchronizing your arms with your legs, pushing gently on your poles to increase your speed.Don't forget to warm up before getting started:go to the Tips section to see our exercise videos!

  • 03. 55 minutes for improving your momentum
  • 04. 65 minutes for increasing your speed

Week 3 - Tone your arms!

For this third session, push hard on the walking poles to tone your arms! Don't forget to warm up before getting started:go to the Tips section to see our exercise videos!

  • 05. 55 minutes for toning your arms with walking poles
  • 06. 65 minutes of walking using the upper body

Week 4 - Improve your endurance

To improve endurance, increase the time and distance of your sessions.Don't forget to warm up before getting started:go to the Tips section to see our exercise videos!

  • 07. 55 minutes for improving your endurance
  • 08. Nordic walking for 1 hour

Coach advice

"Are you looking for a complete, dynamic and accessible sport? Nordic walking is for you! Improve your feeling of well-being, get in shape and be healthier with the "Fitness 2 session/week" programme designed for learning the basics of this extremely complete sport. Take 10 minutes before and after each session to warm up and stretch.Go to the Tips section to see our exercise videos!"
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