Toning up

Beginner 2 weeks 3x/week

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This programme is composed of 6 different workouts.
Each workout contains 1 or 2 circuits using different methods, as well as a warm-up and stretching.

Don't wait until you've reached your goal to feel proud of yourself. Be proud of every bit of progress you make.

Marine Dessinges

Sports coach

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

Week 1 - Getting started

Keep your goal in mind to stay motivated!

01. Circuit 1 (21 minutes)

Session 1 : Circuit 1 (21 minutes)

Workout 1 is made up of 2 little circuits. Each circuit is composed of 4 exercises. The aim is to complete two rounds.

Before session advice

Remember to breathe during the breaks and drink little sips regularly.

Session exercises

01
Walkouts (1 minute)
02
High knees (30 sec)
03
Jumping jacks (30 sec)
04
Circuit 1: Skipping (30 sec)
05
Circuit 1: Iso squat hold (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: Front plank (30 sec)
13
Recovery (90 sec)
14
Set 2: Circuits 1 & 2 (7 minutes)
15
Upward facing dog (30 sec)
16
Spine lengthening stretch (30 sec)
17
Standing quads stretch (2 x 30 sec)
18
Standing hamstring stretch (30 sec)

After session advice

Take the time to grab a drink

02. Circuit 2 (22 minutes)

Session 2 : Circuit 2 (22 minutes)

It's the same structure as workout 1, but with different exercises.

Before session advice

Remember to breathe during the breaks and to drink little sips regularly.

Session exercises

01
Walkouts (1 minute)
02
High knees (30 sec)
03
Jumping jacks (30 sec)
04
Circuit 1: Squats (30 sec)
05
Circuit 1: Scissor runs (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: Circuits 1 & 2 (7 minutes)
14
Spine lengthening (1 minute)
15
Standing quads stretch (2 x 30 sec)
16
Shoulder stretch (30 sec)
17
Side stretch (2 x 30 sec)

After session advice

Make sure you have plenty to drink after you finish, and give yourself a little massage if you're feeling stiff.

03. Circuit 3 (20 minutes)

Session 3 : Circuit 3 (20 minutes)

Workout 3 is composed of a single circuit. The aim is to do 8 exercises in a row, with 15 seconds of rest between each one. You'll then have 1 minute 45 to recover before the next set.

Before session advice

We're taking the intensity up a gear! Go at your own pace by listening to your body, but try to stick to the time shown.

Session exercises

01
Walkouts (1 minute)
02
High knees (30 sec)
03
Jumping jacks (30 sec)
04
Circuit 1: Skipping (30 sec)
05
Circuit 1: Scissor runs (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: Kneeling press-ups (30 sec)
11
Circuit 1: Front plank (30 sec)
12
Recovery (90 sec)
13
Circuit 1: #2 (6 minutes)
14
Upward facing dog (30 sec)
15
Downward facing dog (30 sec)
16
Spine lengthening (1 minute)
17
Standing quads stretch (2 x 30 sec)
18
Shoulder stretch (30 sec)

After session advice

Great energy and perseverance! Focus on your goal and eat a healthy diet.

Week 2 - Toning up

We're upping the intensity by doing longer intervals of work. Keep going and listen to your body.

04. Workout 1 (28 minutes)

Session 4 : Workout 1 (28 minutes)

This session is composed of a single circuit. Do the 8 exercises with 15 seconds of recovery between them, followed by 1 minute 45 of rest.
Do the circuit 3 times.

Before session advice

Don't forget your water bottle and towel.

Session exercises

01
Walkouts (1 minute)
02
Skipping (30 sec)
03
Jumping jacks (30 sec)
04
Circuit 1: High knees (30 sec)
05
Circuit 1: Squat 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 minutes and 30 seconds)
13
Recovery (90 sec)
14
Circuit 1: #3 (6 minutes and 30 seconds)
15
Upward facing dog (30 sec)
16
Glute stretch (2 x 20 sec)
17
Shoulder stretch (30 sec)
18
Spine lengthening (1 minute)

After session advice

Take the time to grab a drink

05. Workout 2 (31 minutes)

Session 5 : Workout 2 (31 minutes)

This session is composed of a single circuit.
Do this circuit of 4 exercises 6 times with 45 seconds of rest between each set

Before session advice

It's burpee time! Make sure you're doing them right, and don't drop your pace!

Session exercises

01
Walkouts (1 minute)
02
Skipping (30 sec)
03
Jumping jacks (30 sec)
04
Circuit 1: Burpees (30 sec)
05
Circuit 1: Iso squat hold (40 sec)
06
Circuit 1: Press-ups on your knees (40 sec)
07
Circuit 1: Front plank (40 sec)
08
Recovery (45 sec)
09
Circuit 1: #2 (3 minutes and 30 seconds)
10
Recovery (45 sec)
11
Circuit 1: #3 (3 minutes and 30 seconds)
12
Recovery (45 sec)
13
Circuit 1: #4 (3 minutes and 30 seconds)
14
Recovery (45 sec)
15
Circuit 1: #5 (3 minutes and 30 seconds)
16
Recovery (45 sec)
17
Circuit 1: #6 (3 minutes and 30 seconds)
18
Upward facing dog (30 sec)
19
Spine lengthening (1 minute)
20
Shoulder stretch (30 sec)
21
Standing quads stretch (2 x 30 sec)

After session advice

You're nearly there! Just one more workout to finish this two-week programme. Drink plenty, eat a nice healthy diet, and give yourself a massage :)

06. Workout 3 (27 minutes)

Session 6 : Workout 3 (27 minutes)

This workout is composed of 2 circuits: one with 4 exercises and the other with 8 exercises.
Do circuit 1 then take 1 minute 30 of rest, followed by circuit 2 and 1 minute 30 of rest. Then repeat both circuits with 1 minute 30 between them

Before session advice

Don't forget your bottle of water as things are really going to heat up!

Session exercises

01
Walkouts (1 minute)
02
Squats (30 sec)
03
Bum kicks (30 sec)
04
Circuit 1: Alternating lunges (30 sec)
05
Circuit 1: Skaters (30 sec)
06
Circuit 1: Crunches (30 sec)
07
Circuit 1: Front plank (30 sec)
08
Recovery (90 sec)
09
Circuit 2: Burpees (30 sec)
10
Circuit 2: Kneeling press-ups (30 sec)
11
Circuit 2: Dynamic side plank (2 x 30 sec)
12
Circuit 2: Glute bridge (30 sec)
13
Circuit 2: Iso squat hold (30 sec)
14
Circuit 2: Jumping jacks (30 sec)
15
Circuit 2: High knees (30 sec)
16
Recovery (90 sec)
17
Circuit 1 and 2: #2 (8 minutes)
18
Recovery (90 sec)
19
Upward facing dog (30 sec)
20
Glute stretch (2 x 30 sec)
21
Spine lengthening (1 minute)
22
Shoulder stretch (30 sec)

After session advice

Congratulations! You've reached the end of this programme! Why not keep up the good work by doing the last three sessions again or taking on another programme?

Coach advice

"Perform the movements at a pace you're comfortable with and try to stick to the time shown."

Marine Dessinges

Sports coach

Want to move with Decathlon Coach? ;)
It's happening right here 👇

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Toning up

Marine Dessinges

Week 1 - Getting started

Week 2 - Toning up

Coach advice

Marine Dessinges

Want to move with Decathlon Coach? ;)It's happening right here 👇

Want to move with Decathlon Coach? ;)
It's happening right here 👇