Intro to the pushing workout (33 mins)

Beginner 33 minutes
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This 33-minute workout is composed of press-ups, squats and shoulder presses.

Remember to turn on the sound for the best experience.

You'll need 4 kg dumbbells for the shoulder press exercise.
Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    Walkouts (1 minute)
  • 02
    Rotating plank (1 minute)
  • 03
    Hip opening (1 minute)
  • 04
    Surrender squats (1 minute)
  • 05
    Side lunges (1 minute)
  • 06
    Star jumps (1 minute)
  • 07
    High knees (1 minute)
  • 08
    Press-ups (4 x 20 sec)
  • 09
    Squats (4 x 30 sec)
  • 10
    Shoulder press (4 x 30 sec)
  • 11
    Hollow body + supermans (5 x 45 sec)
  • 12
    Breathing (1 minute)
  • 13
    Upward facing dog (1 minute)
  • 14
    Downward facing dog (1 minute)
  • 15
    Upward facing dog (1 minute)
  • 16
    Downward facing dog (1 minute)

Coach advice

"Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible. Clear a 2 m x 1.5 m space so that nothing gets in the way of your exercises."
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