Build muscle strength using glider discs

Glider discs allow you to perform exercises that are low-impact on the joints while strengthening your muscles. They are also recommended during physical therapy for athletes who want to stay in shape while recovering from an injury. Depending on your goals and the specific exercises that you do, you can use your body weight and glider discs during cardio training or high intensity interval training, or to build strength by targeting specific muscle groups.
After a warm-up of 4 exercises, you will do 8 exercises in succession. You will alternate 20 seconds of exercise and 15 seconds of rest during the 8 exercises.
The strength training handles help increase the workload while doing the scissors plank exercise. To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up. Feel free to do the variants of the exercises depending on your physical fitness level.

You're doing great! The next session will be a circuit focused on the upper body.

Glider discs allow you to perform exercises that are low-impact on the joints while strengthening your muscles. They are also recommended during physical therapy for athletes who want to stay in shape while recovering from an injury.
Depending on your goals and the specific exercises that you do, you can use your body weight and glider discs during cardio training or high intensity interval training, or to build strength by targeting specific muscle groups.

After a warm-up of 4 exercises, you will do 8 exercises in succession. You will alternate 20 seconds of exercise with 15 seconds of rest between each exercise.
The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Feel free to do the variants of the exercises depending on your physical fitness level.

Congratulations on a session well done! We recommend tracking your progress by keeping a training log as well as regularly taking some photos.

Glider discs allow you to perform exercises that are low-impact on the joints while strengthening your muscles. They are also recommended during physical therapy for athletes who want to stay in shape while recovering from an injury.
Depending on your goals and the specific exercises that you do, you can use your body weight and glider discs during cardio training or high intensity interval training, or to build strength by targeting specific muscle groups.

After a warm-up of 4 exercises, you will do 8 exercises in succession. You will alternate 20 seconds of exercise with 15 seconds of rest between each exercise.
The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Feel free to do the variants of the exercises depending on your physical fitness level.

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

Glider discs allow you to perform exercises that are low-impact on the joints while strengthening your muscles. They are also recommended during physical therapy for athletes who want to stay in shape while recovering from an injury.
Depending on your goals and the specific exercises that you do, you can use your body weight and glider discs during cardio training or high intensity interval training, or to build strength by targeting specific muscle groups.

After a warm-up of 4 exercises, you will do the 8 workout exercises twice each (16 exercises total). You will alternate 20 seconds of exercise and 15 seconds of rest for the 8 exercises, and then take a 45 second rest at the end of the first set.

The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Don't forget to do a good warm-up to avoid cramps.

Awesome workout! Find us on social networks #TrainingByDecathlon

Glider discs allow you to perform exercises that are low-impact on the joints while strengthening your muscles. They are also recommended during physical therapy for athletes who want to stay in shape while recovering from an injury.
Depending on your goals and the specific exercises that you do, you can use your body weight and glider discs during cardio training or high intensity interval training, or to build strength by targeting specific muscle groups.

After a warm-up of 4 exercises, you will do the 8 workout exercises 3 times each (24 exercises total). You will alternate 20 seconds of work and 15 seconds of rest during the 8 exercises, and take 45 seconds of rest between sets.
The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Feel free to do the variants of the exercises depending on your physical fitness level.

Congratulations on a session well done! Don't forget to check your progress in the stats tab!

Glider discs allow you to perform exercises that are low-impact on the joints while strengthening your muscles. They are also recommended during physical therapy for athletes who want to stay in shape while recovering from an injury.
Depending on your goals and the specific exercises that you do, you can use your body weight and glider discs during cardio training or high intensity interval training, or to build strength by targeting specific muscle groups.

After a warm-up of 4 exercises, you will do the 8 workout exercises twice each (16 exercises total). You will alternate 20 seconds of exercise and 15 seconds of rest during the 8 exercises, and take a 45 second rest between the second and the last set.

The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Feel free to do the variants of the exercises depending on your physical fitness level.

Congratulations on a great workout! Find us on social networks #TrainingByDecathlon

After a warm-up of 4 exercises, you will do the 8 workout exercises 3 times each (24 exercises total). You will alternate 20 seconds of work and 15 seconds of rest during the 8 exercises, and take 45 seconds of rest between sets.

The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Feel free to do the variants of the exercises depending on your physical fitness level.

Did you know that music can be a good source of motivation during workouts? Why not put on your favourite playlist during your next session?

After a warm-up of 4 exercises, you will do the 8 workout exercises 3 times each (24 exercises total). You will alternate 20 seconds of work and 15 seconds of rest during the 8 exercises, and take 45 seconds of rest between sets.

The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Feel free to do the variants of the exercises depending on your physical fitness level.

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

After a warm-up of 4 exercises, you will do the 8 workout exercises 3 times each (24 exercises total). You will alternate 20 seconds of work and 15 seconds of rest during the 8 exercises, and take 45 seconds of rest between sets.

The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Feel free to do the variants of the exercises depending on your physical fitness level.

Congratulations on a great workout! I hope you enjoyed it. Starting next week, we'll make some changes to the circuits as well as make the workouts a bit longer.

After a warm-up of 4 exercises, you will do 8 exercises in succession. You will alternate 30 seconds of exercise with 30 seconds of rest for the 8 exercises, and end the session with a breathing exercise.
The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Note that the circuits have changed, so take a little time before you start to make sure you have understood the new exercises.

Congratulations on a session well done! Find us on social networks #TrainingByDecathlon

After a 4 exercise warm-up, you will do the 8 exercises.
You will alternate 30 seconds of exercise with 30 seconds of rest during the 8 exercises, and then do a breathing exercise for the cool down.
The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Feel free to do the variants of the exercises depending on your physical fitness level.

Congratulations on a session well done! For best results and good recovery, combine your workout with good nutrition.

After a warm-up of 4 exercises, you will do 8 exercises in succession. You will alternate 30 seconds of exercise with 30 seconds of rest for the 8 exercises, and finish the session with a breathing exercise for the cool down.
The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Feel free to do the variants of the exercises depending on your physical fitness level.

Congratulations on a session well done! Don't forget to check your progress in the stats tab!

After a warm-up of 4 exercises, you will do the 8 workout exercises twice each (16 exercises total). You will alternate 30 seconds of work and 30 seconds of rest during the 8 exercises, and take 1 minute of rest between the two sets. You will finish this session with a breathing exercise.
The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up. Each workout is longer, so feel free to lengthen the break times if needed.

Congratulations on a session well done! We recommend tracking your progress by keeping a training log as well as regularly taking some photos.

After a warm-up of 4 exercises, you will do the 8 workout exercises twice each (16 exercises total). You will alternate 30 seconds of work and 30 seconds of rest during the 8 exercises, and take 1 minute of rest between the two sets. You will finish this session with a recovery exercise.
The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up. Don't rush through it; it's important to do the entire session!

Great workout! Keep going!

After a warm-up of 4 exercises, you will do the 8 workout exercises twice each (16 exercises total). You will alternate 30 seconds of work and 30 seconds of rest during the 8 exercises, and take 1 minute of rest between the two sets.

The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Feel free to do the variants of the exercises depending on your physical fitness level.

Congratulations on a session well done! Be sure to get some good rest before you tackle the last week of the programme.

After a warm-up of 4 exercises, you will do the 8 workout exercises 3 times each (24 exercises total). You will alternate 30 seconds of exercise and 30 seconds of rest during the 8 exercises. You will take a 1 minute break between the two sets.

The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Feel free to do the variants of the exercises depending on your physical fitness level.

Congratulations on a session well done! Find us on social networks #TrainingByDecathlon

After a warm-up of 4 exercises, you will do the 8 workout exercises 3 times each (24 exercises total). You will alternate 30 seconds of exercise and 30 seconds of rest during the 8 exercises. You will take a 1 minute break between the two sets.

The strength training handles help increase the workload while doing the scissors plank exercise.
To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Give it all you've got—you're almost done with the programme!

Congratulations on a session well done! Just one more session to go before the end of the programme. Be ready to give it all you've got!

Last session of the programme!
After a warm-up of 4 exercises, you will do the 8 workout exercises 3 times each (24 exercises total). You will alternate 30 seconds of exercise and 30 seconds of rest during the 8 exercises. You will take a 1 minute break between the two sets. We'll finish with the cool down, which will be a breathing exercise.

The weight training handles allow you to increase the workload when doing the scissors plank exercise. To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

Start your training session with a short but full warm-up.
Give it all you've got for this final session!

Congratulations on a session well done! Congratulations, you've completed this programme! If you'd like to repeat any particular session, you'll find the sessions available individually.