Fitness Routine

Beginner 4 weeks 7x/week
article rating 4.6/5 275

Want to strengthen your entire body?

Then this 18- to 20-minute routine is just what you need!

Do it every day for 4 weeks. The aim is
to give you a toned, firm body.

The principle is simple:
you'll find the same exercises each week but with variations that increase the difficulty so that they become more effective as you go along.

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

Week 1 - FULL BODY BASICS

Let's get started.
Focus on the technique to get the most out of this programme.

Ideally, use a gym mat and wear comfortable clothing.

  • 01. Full Body Basics (18 minutes)
  • 02. Full Body Basics (18 minutes)
  • 03. Full Body Basics (18 minutes)
  • 04. Full Body Basics (18 minutes)
  • 05. Full Body Basics (18 minutes)
  • 06. Full Body Basics (18 minutes)
  • 07. Full Body Basics (18 minutes)

Week 2 - FULL BODY LEVEL 1

Remember to drink regularly throughout the session.

  • 08. FULL BODY LEVEL 1 (20 minutes)
  • 09. FULL BODY LEVEL 1 (20 minutes)
  • 10. FULL BODY LEVEL 1 (20 minutes)
  • 11. FULL BODY LEVEL 1 (20 minutes)
  • 12. FULL BODY LEVEL 1 (20 minutes)
  • 13. FULL BODY LEVEL 1 (20 minutes)
  • 14. FULL BODY LEVEL 1 (20 minutes)

Week 3 - FULL BODY LEVEL 2

To get the most out of the workout, control your movements throughout each exercise

  • 15. FULL BODY LEVEL 2 (18 minutes)
  • 16. FULL BODY LEVEL 2 (18 minutes)
  • 17. FULL BODY LEVEL 2 (18 minutes)
  • 18. FULL BODY LEVEL 2 (18 minutes)
  • 19. FULL BODY LEVEL 2 (18 minutes)
  • 20. FULL BODY LEVEL 2 (18 minutes)
  • 21. FULL BODY LEVEL 2 (18 minutes)

Week 4 - FULL BODY LEVEL 3

If the exercises are too complicated, stick with the versions from last week.
Once you feel comfortable with them, move on to option 4.

  • 22. FULL BODY LEVEL 3 (20 minutes)
  • 23. FULL BODY LEVEL 3 (20 minutes)
  • 24. FULL BODY LEVEL 3 (20 minutes)
  • 25. FULL BODY LEVEL 3 (20 minutes)
  • 26. FULL BODY LEVEL 3 (20 minutes)
  • 27. FULL BODY LEVEL 3 (20 minutes)
  • 28. FULL BODY LEVEL 3 (20 minutes)

Coach advice

"The aim of this routine is to strengthen your entire body to make it more toned. Make sure you have a Pilates mat to keep you comfortable when doing floor exercises. I also recommend wearing comfortable clothing for this routine."
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