Learn the basics in 4 weeks #1

Your first session in this programme consists of press-ups, squats and shoulder presses. It will last 33 minutes.
Remember to turn on the sound for the best experience.
You'll need 4 kg dumbbells for the "shoulder press" exercise. Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible. Clear a 2 m x 1.5 m space so that nothing gets in the way of your exercises.

During your workout, if the recommended weight makes it difficult for you to perform the exercises correctly, then use less weight.

This second session of the programme consists of dumbbell swings and various pulling exercises. It lasts 36 minutes. Remember to turn on the sound for the best experience. You'll need a 6 kg dumbbell for the "swing" and "one arm pull" exercises, and two 1 kg weights for the "superman pull" exercise.
Prepare these before starting your workout. If you use disk weights, be sure to take the weight of the bar into account!
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible. You need a cleared space measuring 2 m x 1.5 m to perform your movements comfortably.

Did you know that music can be a source of motivation throughout your workouts? So why not play your favourite playlist on your next workout?

Repeat the exercises of the first "pushing" workout in order to fully assimilate them: press-up, squat, shoulder press, core. It will last 33 minutes.
Remember to turn on the sound for the best experience!
You'll need 4 kg dumbbells for the "shoulder press" exercise.
Prepare them before the session. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible. Clear a 2 m x 1.5 m space so that nothing gets in the way of your exercises.

During your workout, if the recommended weight makes it difficult for you to perform the exercises correctly, then use less weight.

Repeat the swing and pull exercises from the second workout to make sure you've fully internalised them. This session lasts 36 minutes.
Remember to turn on the sound for the best experience.

You'll need a 6 kg dumbbell for the "swing" and "one arm pull" exercises, and two 1 kg weights for the "superman pull" exercise.
Prepare these before starting your workout.
If you use disk weights, be sure to take the weight of the bar into account!

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible. You need a cleared space measuring 2 m x 1.5 m to perform your movements comfortably.

Find us on social networks #TrainingByDecathlon

Do the pushing exercises workout that you did in week 1, but add an extra repetition to each exercise in the session. This session lasts 36 minutes.

You'll need 2 dumbbells for the "shoulder press" exercise. Prepare 4 kg dumbbells. Don't forget to take the weight of the bar into account if you're using disc weights.

If you find the exercise too hard, go ahead and use less weight; if it's too easy, then use more weight.
Don't use weights that are too heavy, and don't do the movements too quickly. For the time being, focus on doing each movement correctly.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Find us on social networks #TrainingByDecathlon

Do the pulling exercises workout that you did in week 1, but add an extra rep to each exercise. This session lasts 40 minutes. You'll need a 6 kg dumbbell for the "swing" and "one arm pull" exercises, and two 1 kg weights for the "superman pull" exercise.
Prepare these before starting your workout. If you're using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

Don't use weights that are too heavy, and don't do the movements too quickly. For the time being, focus on doing each movement correctly.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible. Clear a 2 x 1.5 metre area (at least) in order to be able to do these exercises comfortably.

Make sure to get a good night's sleep, as your results will also depend on your sleep quality.

Do the pushing exercises workout that you did in week 1, but add an extra repetition to each exercise in the session. This session lasts 36 minutes.

You'll need 2 dumbbells for the "shoulder press" exercise. Prepare 4 kg dumbbells. Don't forget to take the weight of the bar into account if you're using disc weights.

If you find the exercise too hard, go ahead and use less weight; if it's too easy, then use more weight.
Don't use weights that are too heavy, and don't do the movements too quickly. For the time being, focus on doing each movement correctly.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations on finishing your workout! I hope you enjoyed it. Remember to fully hydrate before resuming your regular activities (to avoid cramps).

Do the pulling exercises workout that you did in week 1, but add an extra rep to each exercise. This session lasts 40 minutes. You'll need a 6 kg dumbbell for the "swing" and "one arm pull" exercises, and two 1 kg weights for the "superman pull" exercise.
Prepare these before starting your workout. If you're using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

Don't use weights that are too heavy, and don't do the movements too quickly. For the time being, focus on doing each movement correctly.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible. Clear a 2 x 1.5 metre area (at least) in order to be able to do these exercises comfortably.

For best results and good recovery, combine your workout with good nutrition.

For this ninth workout session of the programme, the dumbbell squat, rear incline bench press, and lateral raise, are added to the usual pushing exercises workout. This session lasts 46 minutes. You will need: - a 6 kg dumbbell for the dumbbell squats,
- two 4 kg dumbbells for the shoulder press exercise and the rear bench press. - two 2 kg dumbbells for the lateral raises. Prepare your weights before starting. If using disc weights, don't forget to count the weight of the bar itself!
If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

For this tenth workout, the arm raises with weights and pelvis lifts are added to the usual swing and pull exercises. This workout session lasts 45 minutes.
You will need: - a 6 kg dumbbell for the "swing" and "one arm pull" exercises
- two 2 kg dumbbells for the "arm raises with weights"
- 1 kg weights for the "superman pull" exercise.
Prepare these before starting the session.
If using disc weights, don't forget to count the weight of the bar itself!

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Did you know that music can be a source of motivation during your workouts? So why not put on your favourite playlist during your next workout?

For this workout, repeat the various pushing exercises you did previously. This session lasts 46 minutes.

You will need:
- a 6 kg dumbbell for the dumbbell squats,
- two 4 kg dumbbells for the shoulder press exercise and the rear bench press.
- two 2 kg dumbbells for the lateral raises.
Prepare your weights before starting.
If using disc weights, don't forget to count the weight of the bar itself!

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Don't forget to check your progress in the stats tab!

For this workout, repeat all of the pulling exercises you've already learned. This workout lasts 45 minutes.

You will need:
- a 6 kg dumbbell for the "swing" and "one arm pull" exercises
- two 2 kg dumbbells for the "arm raises with weights"
- 1 kg weights for the "superman pull" exercise.
Prepare these before starting the session.
If using disc weights, don't forget to count the weight of the bar itself!

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Find us on social networks #TrainingByDecathlon

For week 4 of your workout programme, we repeat the sessions from week 3 while increasing the intensity of each exercise. This session lasts 52 minutes.
You will need:
- a 6 kg dumbbell for the dumbbell squats,
- two 4 kg dumbbells for the shoulder press exercise and the rear bench press.
- two 2 kg dumbbells for the lateral raises.

If using disc weights, don't forget to count the weight of the bar itself!

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Find us on social networks #TrainingByDecathlon

For week 4 of your workout programme, we repeat the sessions from week 3 while increasing the intensity of each exercise.
This workout session lasts 50 minutes.

You will need:
- a 6 kg dumbbell for the "swing" and "one arm pull" exercises
- two 2 kg dumbbells for the "arm raises with weights"
- two 1 kg weights for the "superman pull" exercise

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Make sure to get a good night's sleep, as your results will also depend on your sleep quality.

For the last pushing workout of the programme, we repeat the exercises from week 3 while increasing the intensity of each exercise. This session lasts 52 minutes.

You will need:
- a 6 kg dumbbell for the dumbbell squats,
- two 4 kg dumbbells for the shoulder press exercise and the rear bench press.
- two 2 kg dumbbells for the lateral raises.
If using disc weights, don't forget to count the weight of the bar itself!

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Find us on social networks #TrainingByDecathlon

For the last pulling workout of the programme, we repeat the exercises from week 3 while increasing the intensity of each exercise. This workout session lasts 50 minutes.

You will need:
- a 6 kg dumbbell for the "swing" and "one arm pull" exercises
- two 2 kg dumbbells for the "arm raises with weights"
- two 1 kg weights for the "superman pull" exercise

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!
Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Continue to prioritize doing each movement correctly over the amount of weight or the speed of execution.

Congratulations on finishing your workout! I hope you enjoyed it. Remember to fully hydrate before resuming your regular activities (to avoid cramps).