Slim & trim

Beginner 2 weeks 3x/week

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This programme includes six different workouts.
Each workout features one or two circuits with a different method.
You'll start and end each workout with a warm-up and stretches.

Don't wait until your reach your final goal to be proud of yourself - celebrate all the victories along the way!

Marine Dessinges

Sports coach

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

Week 1 - Getting started

Keep your goal in mind

01. Circuit 1 (21 min)

Session 1 : Circuit 1 (21 min)

This workout has two short circuits. Each circuit includes four exercises. The aim is to complete two rounds.

Before session advice

Remember to breathe during your recovery time and regularly take small sips of water.

Session exercises

01
Walkouts (1 min)
02
High knees (30 sec)
03
Star jumps (30 sec)
04
Circuit 1: Skipping rope (30 sec)
05
Circuit 1: Iso squats (30 sec)
06
Circuit 1: Triceps press-ups (30 sec)
07
Circuit 1: Crunches (30 sec)
08
Recovery (90 sec)
09
Circuit 2: Bum kicks (30 sec)
10
Circuit 2: Sumo squats (30 sec)
11
Circuit 2: Overhead press (30 sec)
12
Circuit 2: Plank (30 sec)
13
Recovery (90 sec)
14
Set 2: Circuit 1 & 2 (7 minutes)
15
Upward facing dog (30 sec)
16
Spine lengthening stretch (30 sec)
17
Standing quad stretch (2 x 30 sec)
18
Standing hamstring stretch (30 sec)

After session advice

Take the time to hydrate properly.

02. Circuit 2 (22 min)

Session 2 : Circuit 2 (22 min)

The structure will be the same as in workout 1 but with different exercises.

Before session advice

Remember to breathe during your recovery time and regularly take small sips of water.

Session exercises

01
Walkouts (1 min)
02
High knees (30 sec)
03
Star jumps (30 sec)
04
Circuit 1: Squats (30 sec)
05
Circuit 1: Scissor kicks (30 sec)
06
Circuit 1: Glute bridge (30 sec)
07
Circuit 1: Triceps press-ups (30 sec)
08
Recovery (90 sec)
09
Circuit 2: Bum kicks (30 sec)
10
Circuit 2: Kneeling press-ups (30 sec)
11
Circuit 2: Dynamic side plank (2 x 30 sec)
12
Recovery (90 sec)
13
Set 2: Circuit 1 & 2 (7 minutes)
14
Spine lengthening stretch (1 min)
15
Standing quad stretch (2 x 30 sec)
16
Shoulder stretch (30 sec)
17
Side stretch (2 x 30 sec)

After session advice

Remember to hydrate after your workout and do some self-massage to ease sore muscles.

03. Circuit 3 (20 min)

Session 3 : Circuit 3 (20 min)

Workout 3 is a single circuit. 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.

Before session advice

We're going to up the intensity a notch! Go at your own pace and listen to your body, trying to do the exercises for the indicated time.

Session exercises

01
Walkouts (1 min)
02
High knees (30 sec)
03
Star jumps (30 sec)
04
Circuit 1: Skipping rope (30 sec)
05
Circuit 1: Scissor kicks (30 sec)
06
Circuit 1: Sumo squats (30 sec)
07
Circuit 1: Glute bridge (30 sec)
08
Circuit 1: Triceps press-ups (30 sec)
09
Circuit 1: Crunches (30 sec)
10
Circuit 1: Knee press-ups (30 sec)
11
Circuit 1: Plank (30 sec)
12
Recovery (90 sec)
13
Circuit 1: #2 (6 min)
14
Upward facing dog (30 sec)
15
Downward facing dog (30 sec)
16
Spine lengthening stretch (1 min)
17
Standing quad stretch (2 x 30 sec)
18
Shoulder stretch (30 sec)

After session advice

Well done for your first week! Stay motivated and ready for the second week. Make sure to eat right and stay hydrated.

Week 2 - Slim & trim all over

We'll increase the workout time to increase the intensity. Stay motivated and listen to your body.

04. Circuit 1 (28 min)

Session 4 : Circuit 1 (28 min)

This workout is a single circuit. Do the eight exercises with the 15-second recovery periods in between plus a one minute 45 second break between rounds.
You'll do the circuit three times.

Before session advice

Don't forget your water bottle and towel.

Session exercises

01
Walkouts (1 min)
02
Skipping rope (30 sec)
03
Star jumps (30 sec)
04
Circuit 1: High knees (30 sec)
05
Circuit 1: Vertical jumps (30 sec)
06
Circuit 1: Superman (40 sec)
07
Circuit 1: Side plank (2 x 30 sec)
08
Circuit 1: Plank (40 sec)
09
Circuit 1: Slow mountain climbers (40 sec)
10
Circuit 1: Glute bridge (30 sec)
11
Recovery (90 sec)
12
Circuit 1: #2 (6 min 30 sec)
13
Recovery (90 sec)
14
Circuit 1: #3 (6 min 30 sec)
15
Upward facing dog (30 sec)
16
Glute stretch (2 x 20 sec)
17
Shoulder stretch (30 sec)
18
Spine lengthening stretch (1 min)

After session advice

Take the time to hydrate properly.

05. Circuit 2 (31 min)

Session 5 : Circuit 2 (31 min)

This workout is a single circuit.
Do the circuit with four exercises six times, with 45 seconds of recovery between rounds.

Before session advice

Get ready for burpees! Give it your all and maintain proper form!

Session exercises

01
Walkouts (1 min)
02
Skipping rope (30 sec)
03
Star jumps (30 sec)
04
Circuit 1: Burpees (30 sec)
05
Circuit 1: Iso squats (40 sec)
06
Circuit 1: Press-ups on your knees (40 sec)
07
Circuit 1: Plank (40 sec)
08
Recovery (45 sec)
09
Circuit 1: #2 (3 min 30 sec)
10
Recovery (45 sec)
11
Circuit 1: #3 (3 min 30 sec)
12
Recovery (45 sec)
13
Circuit 1: #4 (3 min 30 sec)
14
Recovery (45 sec)
15
Circuit 1: #5 (3 min 30 sec)
16
Recovery (45 sec)
17
Circuit 1: #6 (3 min 30 sec)
18
Upward facing dog (30 sec)
19
Spine lengthening stretch (1 min)
20
Shoulder stretch (30 sec)
21
Standing quad stretch (2 x 30 sec)

After session advice

Well done! Just one more workout and you'll have finished the programme! To reach your fitness goals faster, be sure to eat right, stay hydrated and massage your muscles.

06. Circuit 3 (27 min)

Session 6 : Circuit 3 (27 min)

This workout includes two circuits, one with four exercises and one with eight exercises.
Do circuit 1; after a 90-second recovery period, start circuit 2; take another 90 seconds to recover, and do circuits 1 and 2 again.

Before session advice

Don't forget your water bottle - things are going to heat up!

Session exercises