STRENGTH challenge
Here's the strength challenge! This challenge will help you establish a home workout habit. It's light on cardio and great for beginners.
Always listen to your body and go at your own pace.
Put on your favourite playlist and let's get your first week started!
Julie Guery
Sports coach
Week 1 - Get ready for a great week of strength-building exercises!
This week focuses on strengthening your entire body, with workouts aimed at both the lower and upper body. Keep fit while having fun!
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01. Thighs, abs and pecs (20 min)
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01
Hip circles (30 sec)
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02
Knee and ankle circles (30 sec)
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03
Jogging on the spot (30 sec)
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04
High knees (60 sec)
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05
Star jumps (40 sec)
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06
Squats (30 sec)
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07
Kneeling press-ups (30 sec)
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08
Crunches (30 sec)
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09
Recovery (30 sec)
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10
Set 2
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11
Set 3
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12
Set 4
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13
Quad stretch (30 sec)
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14
Shoulder stretch (30 sec)
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15
Upward facing dog (30 sec)
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16
Back stretch (30 sec)
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02. Total core (14 min)
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01
Walkouts (1 minute)
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02
Side plank twist (1 minute)
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03
Hip opening (1 minute)
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04
Walkouts (1 minute)
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05
Slow mountain climbers (30 sec)
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06
Dynamic side plank (30 sec)
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07
Hollow body (30 sec)
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08
Forearm plank (30 sec)
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09
Crunches with feet on the floor (30 sec)
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10
Pelvis lift (2x3')
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11
Upward facing dog (1 minute)
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12
Twists (2 x 30 sec)
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13
Breathing (1 minute)
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03. Shoulders, biceps and triceps (20 min)
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01
Walkouts (1 min)
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02
Side plank twist (1 min)
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03
Jogging on the spot (1 min)
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04
Jumping jacks with arms (1 min)
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05
Two-arm standing rows (30 sec)
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06
Triceps press-ups (30 sec)
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07
Plank on your knees (30 sec)
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08
Dumbbell flies (30 sec)
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09
Static glute bridge (30 sec)
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10
Recovery (1 min)
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11
Back fly (30 sec)
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12
Overhead press (30 sec)
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13
Lateral raise (30 sec)
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14
Plank on your knees (30 sec)
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15
Superman (30 sec)
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16
Child's pose (20 sec)
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17
Cat pose (20 sec)
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18
Shoulder stretch (20 sec)
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19
Back stretch (20 sec)
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20
Side stretch (20 sec)
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21
Spine lengthening stretch (20 sec)
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04. HIIT (33 min)
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01
Warm-up: neck
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02
Warm-up: shoulders
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03
Warm-up: hips
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04
Warm-up: knees
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05
Warm-up: Squats
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06
Warm-up: Bum kicks
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07
Warm-up: squats + bum kicks
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08
HIIT 1: Sumo squats
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09
HIIT 1: star jumps
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10
HIIT 1: vertical jumps
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11
HIIT 1 #1
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12
HIIT 1 #2
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13
HIIT 1 #3
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14
HIIT 2: side step squats
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15
HIIT 2: Scissor kicks
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16
HIIT 2 #1
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17
HIIT 2 #2
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18
HIIT 2 #3
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19
HIIT 3: side-to-side lateral run
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20
HIIT 3: slow mountain climbers
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21
HIIT 3 #1
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22
HIIT 3 #2
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23
Stretching: Quadriceps
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24
Stretching: shoulders
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25
Stretching: side stretch
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26
Stretching: roll downs
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05. Full body circuit (20 min)
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01
Walkouts (1 min)
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02
High knees (30 sec)
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03
Star jumps (30 sec)
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04
Circuit 1: Skipping rope (30 sec)
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05
Circuit 1: Scissor kicks (30 sec)
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06
Circuit 1: Sumo squats (30 sec)
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07
Circuit 1: Glute bridge (30 sec)
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08
Circuit 1: Triceps press-ups (30 sec)
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09
Circuit 1: Crunches (30 sec)
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10
Circuit 1: Kneeling press-ups (30 sec)
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11
Circuit 1: Plank (30 sec)
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12
Recovery (90 sec)
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13
Circuit 1: #2 (6 min)
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14
Upward facing dog (30 sec)
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15
Downward facing dog (30 sec)
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16
Spine lengthening stretch (1 min)
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17
Standing quad stretch (2 x 30 sec)
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18
Shoulder stretch (30 sec)
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06. Full body (30 min)
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01
Walkouts (1 min)
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02
Rotating plank (30 sec)
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03
Jogging on the spot (30 sec)
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04
High knees (30 sec)
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05
Hip-width squats (30 sec)
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06
Sumo squats (30 sec)
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07
Alternating lunges (30 sec)
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08
R/L static lunges (1 min)
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09
Recovery (1 min)
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10
Lateral raise (30 sec)
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11
Overhead press (30 sec)
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12
Two-arm standing rows (30 sec)
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13
Kneeling one-arm row (30 sec)
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14
Recovery (1 min)
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15
Kneeling press-ups (30 sec)
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16
Kneeling plank (30 sec)
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17
Superman (30 sec)
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18
Slow mountain climbers (30 sec)
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19
Recovery (1 min)
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20
Dumbbell flys (30 sec)
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21
Crunches with feet on the floor (30 sec)
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22
Obliques option 1 (30 sec)
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23
Static glute bridge (30 sec)
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24
Dynamic side plank (1 min)
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25
Breathing (1 min)
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26
Child's pose (20 sec)
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27
Cat pose (20 sec)
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28
Shoulder stretch (20 sec)
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29
Standing back stretch (20 sec)
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30
Side stretch (20 sec)
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31
Standing hamstring stretch (20 sec)
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32
Quad stretch (20 sec)
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33
Spine lengthening stretch (20 sec)
This is a 20-minute strength training workout.
You'll do three exercises to build strength in your thighs, abs and pecs!
Your objective: do four rounds!
The recovery times between exercises are quite short. Just pause the app if you need more time.
Got your water bottle and favourite playlist?
Let's go! Enjoy your workout!
Don't start off too fast and be sure to maintain proper form while doing the exercises.
Be proud of what you've just accomplished! Remember to hydrate.
How do you improve your core?
It's a question of training your spine's erector, flexor and stabiliser muscles. This strengthens your abs and back to give you better posture, a more toned stomach and a stronger back.
Feel free to adapt the length of the workout to suit your fitness level. You should tense your stomach throughout in order to protect your back. Breathing is also essential: inhale and exhale while sucking your belly button towards your spine.
Before you start, remember to loosen up your spine with a few small rotations followed by some broader movements. Movements that are very hard on the spine, such as flexes and twists, are not recommended.
Here's a dedicated upper-body workout!
Say goodbye to flabby arms and hunched shoulders! Your posture will be better, while your shoulders, biceps and triceps will be more toned and sculpted.
You'll need a set of dumbbells or, if you don't have any, some small bottles of water.
Enjoy your workout!
Remember to drink plenty after this workout and either rest for 48 hours before doing it again, or alternate it with a lower-body workout.
Congratulations on a great workout!
For this workout, we'll do all the basic HIIT exercises. We're going to work on cardio and activate the lower body.
Focus on executing the movements properly to work out safely.
Catch your breath - the hard part is over! See you tomorrow!
The aim is to do a series of eight exercises with 15 seconds of recovery between each exercise. You'll then get 1 minute 45 seconds to rest before starting the sequence over again.
Enjoy your workout!
Go at your own pace and listen to your body, trying to do the exercises for the indicated time.
Congratulations on a great workout! Stay motivated and ready for the last workout. Make sure to eat right and stay hydrated.
The home straight
And go!
Enjoy your workout! :)
I recommend pacing yourself and listening to your body. Remember to breathe and stay hydrated!
Excellent! You did it! You should be proud of yourself!
Coach advice
Julie Guery
Sports coachWant to move with Decathlon Coach? ;)
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