Goal: Toned glutes

Beginner 4 weeks 3x/week
article rating 4.4/5 206

Do you want round, toned glutes?

This programme was made for you!
the only goal: to have fun while strengthening your lower body! So take on this 4-week programme.

The idea is simple: 3 workouts per week to reach your goal. The exercises evolve over the weeks to help you reach an intermediate level by week 4.

Good luck! :)

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

Week 1 - First week

Let's start the first week of this programme, whose goal is to reinforce your entire body. Take time to do the exercises correctly so that they are more effective.

  • 01. Workout 1 (21 min)
  • 02. Workout 2 (21 min)
  • 03. Workout 3 (21 min)

Week 2 - Second week

Let's continue the programme with a second week that is even more intense than the last. Technique is still our main priority. Take time to copy the coaches in the videos so that you learn and master the movements correctly.

  • 04. Workout 1 (22 min)
  • 05. Workout 2 (22 min)
  • 06. Workout 3 (22 min)

Week 3 - Progress together

Let's start the third week! Continue to work on technique so that you can perfect each movement.

  • 07. Workout 1 (27 min)
  • 08. Workout 2 (27 min)
  • 09. Workout 3 (27 min)

Week 4 - Let's finish on a high note

This is the last week, you're in the home stretch! Push yourself to the limit and challenge yourself to do better every workout and be proud of yourself!

  • 10. Workout 1 (27 min)
  • 11. Workout 2 (27 min)
  • 12. Workout 3 (27 min)

Coach advice

"Toning your lower body to make it more "beautiful" in your eyes. Get ready for your workout by finding a space large enough to practise pilates and putting on comfortable clothing. Get a mat ahead of time to make sure you can exercise comfortably."
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