"Strength Training" routine

Beginner 6 weeks 7x/week
article rating 4.7/5 302

Are you looking to get back in shape?

This workout routine will help you get fit fast! It features strength training exercises with low-impact cardio for the first three weeks to start off gently. For the last three weeks, the exercises will get your heart pumping a bit more.
You won't need any special equipment for the first two weeks, just a mat, towel and your water bottle. From week three, you may want to grab a pair of dumbbells.

Enjoy your workout routine!

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

Week 1 - Ease your way in

This week starts you off with two short workouts. This will help you get your bearings.

  • 01. Thighs, abs and glutes (12 minutes)
  • 02. Back and arm strengthening (12 minutes)
  • 03. Thighs, abs and glutes (12 minutes)
  • 04. Back and arm strengthening (12 minutes)
  • 05. Thighs, abs and glutes (12 minutes)
  • 06. Back and arm strengthening (12 minutes)
  • 07. Full body (11 minutes 30 seconds)

Week 2 - We'll ramp up the intensity.

We'll do the same exercises but increase the intensity by doing them for longer.

  • 08. Thigh, ab and glute strengthening (13 minutes)
  • 09. Back and arm strengthening (13 minutes)
  • 10. Thigh, ab and glute strengthening (13 minutes)
  • 11. Back and arm strengthening (13 minutes)
  • 12. Thigh, ab and glute strengthening (13 minutes)
  • 13. Back and arm strengthening (13 minutes)
  • 14. Full body (13 min)

Week 3 - Varying the exercises

This week, you'll be doing new exercises. Your body will have gotten used to what you've done the past two weeks, so now's the time to change things up!

  • 15. Thigh, ab and glute strengthening (15 minutes)
  • 16. Back and arm strengthening (14 minutes)
  • 17. Thigh, ab and glute strengthening (15 minutes)
  • 18. Back and arm strengthening (14 minutes)
  • 19. Thigh, ab and glute strengthening (15 minutes)
  • 20. Back and arm strengthening (14 minutes)
  • 21. Full body (15 min)

Week 4 - The home straight!

We'll do the same exercises but increase the intensity by doing them for longer.

  • 22. Thigh, ab and glute strengthening (16 minutes)
  • 23. Back and arm strengthening (16 minutes)
  • 24. Thigh, ab and glute strengthening (16 minutes)
  • 25. Back and arm strengthening (16 minutes)
  • 26. Thigh, ab and glute strengthening (16 minutes)
  • 27. Back and arm strengthening (16 minutes)
  • 28. Full body (17 min)

Week 5 - We'll keep ramping up the intensity.

We'll do the same exercises as during week 2 but we'll increase the intensity by doing them for longer.

  • 29. Thigh, ab and glute strengthening (15 minutes)
  • 30. Back and arm strengthening (14 minutes)
  • 31. Thigh, ab and glute strengthening (15 minutes)
  • 32. Back and arm strengthening (14 minutes)
  • 33. Thigh, ab and glute strengthening (15 minutes)
  • 34. Back and arm strengthening (14 minutes)
  • 35. Full body (14 min)

Week 6 - The home straight!

To finish, we'll do the same exercises as during week 4 but for longer each time.

  • 36. Thigh, ab and glute strengthening (19 minutes)
  • 37. Back and arm strengthening (18 minutes)
  • 38. Thigh, ab and glute strengthening (19 minutes)
  • 39. Back and arm strengthening (18 minutes)
  • 40. Thigh, ab and glute strengthening (19 minutes)
  • 41. Back and arm strengthening (18 minutes)
  • 42. Full body (19 min)

Coach advice

"Motivation and consistency are the key to success! Always listen to your body and go at your own pace."
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