Back strengthening (34 min)

Beginner 34 minutes
article rating 4.5/5 104

In this workout, we're going to carry on activating your abs as well as integrating exercises to strengthen and tone your lower back.

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Session exercises
  • 01
    Warm-up: neck
  • 02
    Warm-up: shoulders
  • 03
    Warm-up: hips
  • 04
    Warm-up: knees
  • 05
    Warm-up: sumo squat
  • 06
    Warm-up: Bum kicks
  • 07
    Warm-up: sumo squats + bum kicks
  • 08
    HIIT 1: Squats
  • 09
    HIIT 1: Planks
  • 10
    HIIT 1: superman
  • 11
    HIIT 1 #1
  • 12
    HIIT 1 #2
  • 13
    HIIT 1 #3
  • 14
    HIIT 2: squat jumps
  • 15
    HIIT 2: hollow body
  • 16
    HIIT 2 #1
  • 17
    HIIT 2 #2
  • 18
    HIIT 2 #3
  • 19
    HIIT 3: jumping jacks
  • 20
    HIIT 3: cross crunches with your feet on the floor
  • 21
    HIIT 3 #1
  • 22
    HIIT 3 #2
  • 23
    HIIT 3 #3
  • 24
    HIIT 4: squat jumps
  • 25
    HIIT 4: hand plank
  • 26
    HIIT 4 #1
  • 27
    HIIT 4 #2
  • 28
    HIIT 4 #3
  • 29
    Stretching: Upward facing dog
  • 30
    Stretching: Downward facing dog
  • 31
    Stretching: Child's pose
  • 32
    Stretching: Quadriceps
  • 33
    Warm-up: shoulders
  • 34
    Stretching: side stretch
  • 35
    Stretching: forward fold

Coach advice

"Keep squeezing your abs and remember to pull your shoulder blades together to work your back more effectively."
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