Full body (15 min)

Beginner 15 minutes
article rating 4.6/5 11

For this workout, you'll do upper and lower body exercises with and without equipment.
The warm-up includes 3 exercises for 20 seconds each with 10 seconds to recover.
For the main workout, you'll also have 3 exercises to do, but for 30 seconds each. We'll wrap up and cool down with some stretches.
Good luck!

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    Squats (20 sec)
  • 02
    Kneeling press-ups (20 sec)
  • 03
    Elbows-to-hands active plank (20 sec)
  • 04
    Press-ups (30 sec)
  • 05
    Decline plank (30 sec)
  • 06
    Static glute bridge (30 sec)
  • 07
    Round 2
  • 08
    Round 3
  • 09
    Head-to-toe stretch (4x10 sec)
  • 10
    Glute stretches (4x10 sec)

Coach advice

"Take care to watch your form and remember to breathe. And if you feel like you need to slow down or take a break, you can!"
Want to move with Decathlon Coach? ;)
It's happening right here 👇
qr-code
4.5/5
about our programs
100% free app
4.5/5
4.5/5