Body sculpting

Beginner 3 weeks 2x/week

article rating 4.6/5 371

For this programme, you'll do a series of simple exercises very slowly to tone your entire body.
The aim is to listen to your body and get stronger at your own pace.

Whether you're already quite athletic or just getting started, this programme will wake up your muscles and leave you feeling great. As the days go by, you'll get a better feel for what your body is able to do. You'll need a fitness mat and a pair of dumbbells.
Wherever you set up, make sure you've got enough space to workout safely.

Enjoy the programme! :)

Marine Dessinges

Sports coach

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

Week 1 - Learning the exercises

This week is all about learning the exercises. Since the goal is to get stronger, take your time, even if you don't do very many reps. The workout time will increase gradually throughout the programme.

01. Learning the exercises (26 min)

Session 1 : Learning the exercises (26 min)

This workout will strengthen your entire body.
It's divided into four phases with recovery time in between.
Bonus tip: If you really want to see results, make sure to eat a healthy, balanced diet.

Before session advice

Give yourself enough room and put your favourite playlist on for a bit of extra motivation!

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Hip-width squats (20 sec)
06
Sumo squats (20 sec)
07
Alternating lunges (20 sec)
08
R/L static lunges (40 sec)
09
Recovery (1 min)
10
Lateral raise (20 sec)
11
Overhead press (20 sec)
12
Two-arm standing rows (20 sec)
13
R/L kneeling one-arm row (20 sec)
14
Recovery (1 min)
15
Kneeling press-ups (20 sec)
16
Kneeling plank (20 sec)
17
Superman (20 sec)
18
Slow mountain climbers (20 sec)
19
Recovery (1 min)
20
Dumbbell flys (20 sec)
21
Crunches with feet on the floor (20 sec)
22
Obliques option 1 (20 sec)
23
Static glute bridge (20 sec)
24
Dynamic side plank (40 sec)
25
Breathing (1 min)
26
Child's pose (20 sec)
27
Cat pose (20 sec)
28
Shoulder stretch (20 sec)
29
Standing back stretch (20 sec)
30
Side stretch (20 sec)
31
Standing hamstring stretch (20 sec)
32
Quad stretch (20 sec)
33
Spine lengthening stretch (20 sec)

After session advice

And that's the first workout done! Well done! Can't wait to see you back for the next one!

02. Mastering the exercises (26 min)

Session 2 : Mastering the exercises (26 min)

This workout will strengthen your entire body.
It's divided into four phases with recovery time in between.
Bonus tip: If you really want to see results, make sure to eat a healthy, balanced diet.

Before session advice

Give yourself enough room and put your favourite playlist on for a bit of extra motivation!

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Hip-width squats (20 sec)
06
Sumo squats (20 sec)
07
Alternating lunges (20 sec)
08
R/L static lunges (40 sec)
09
Recovery (1 min)
10
Lateral raise (20 sec)
11
Overhead press (20 sec)
12
Two-arm standing rows (20 sec)
13
R/L kneeling one-arm row (20 sec)
14
Recovery (1 min)
15
Kneeling press-ups (20 sec)
16
Kneeling plank (20 sec)
17
Superman (20 sec)
18
Slow mountain climbers (20 sec)
19
Recovery (1 min)
20
Dumbbell flys (20 sec)
21
Crunches with feet on the floor (20 sec)
22
Obliques option 1 (20 sec)
23
Static glute bridge (20 sec)
24
Dynamic side plank (40 sec)
25
Breathing (1 min)
26
Child's pose (20 sec)
27
Cat pose (20 sec)
28
Shoulder stretch (20 sec)
29
Standing back stretch (20 sec)
30
Side stretch (20 sec)
31
Standing hamstring stretch (20 sec)
32
Quad stretch (20 sec)
33
Spine lengthening stretch (20 sec)

After session advice

Congratulations on a great workout! Be sure to hydrate, and maybe schedule in some time for a massage! ;)

Week 2 - Getting better

This week is about increasing the workout time. Feel free to take a break or skip to the next exercise if anything is too challenging.

03. Increasing the workout time (30 min)

Session 3 : Increasing the workout time (30 min)

During this workout, the exercises will be 10 seconds longer compared to last week.

Before session advice

I recommend pacing yourself and listening to your body. Remember to breathe and stay hydrated!

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Hip-width squats (30 sec)
06
Sumo squats (30 sec)
07
Alternating lunges (30 sec)
08
R/L static lunges (1 min)
09
Recovery (1 min)
10
Lateral raise (30 sec)
11
Overhead press (30 sec)
12
Two-arm standing rows (30 sec)
13
Kneeling one-arm row (30 sec)
14
Recovery (1 min)
15
Kneeling press-ups (30 sec)
16
Kneeling plank (30 sec)
17
Superman (30 sec)
18
Slow mountain climbers (30 sec)
19
Recovery (1 min)
20
Dumbbell flys (30 sec)
21
Crunches with feet on the floor (30 sec)
22
Obliques option 1 (30 sec)
23
Static glute bridge (30 sec)
24
Dynamic side plank (1 min)
25
Breathing (1 min)
26
Child's pose (20 sec)
27
Cat pose (20 sec)
28
Shoulder stretch (20 sec)
29
Standing back stretch (20 sec)
30
Side stretch (20 sec)
31
Standing hamstring stretch (20 sec)
32
Quad stretch (20 sec)
33
Spine lengthening stretch (20 sec)

After session advice

Congratulations on a great workout! You might want to complement this workout with a lower-body session.

04. Mastering the exercises (30 min)

Session 4 : Mastering the exercises (30 min)

During this workout, the exercises will be 10 seconds longer compared to last week.

Before session advice

I recommend pacing yourself and listening to your body. Remember to breathe and stay hydrated!

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Hip-width squats (30 sec)
06
Sumo squats (30 sec)
07
Alternating lunges (30 sec)
08
R/L static lunges (1 min)
09
Recovery (1 min)
10
Lateral raise (30 sec)
11
Overhead press (30 sec)
12
Two-arm standing rows (30 sec)
13
Kneeling one-arm row (30 sec)
14
Recovery (1 min)
15
Kneeling press-ups (30 sec)
16
Kneeling plank (30 sec)
17
Superman (30 sec)
18
Slow mountain climbers (30 sec)
19
Recovery (1 min)
20
Dumbbell flys (30 sec)
21
Crunches with feet on the floor (30 sec)
22
Obliques option 1 (30 sec)
23
Static glute bridge (30 sec)
24
Dynamic side plank (1 min)
25
Breathing (1 min)
26
Child's pose (20 sec)
27
Cat pose (20 sec)
28
Shoulder stretch (20 sec)
29
Standing back stretch (20 sec)
30
Side stretch (20 sec)
31
Standing hamstring stretch (20 sec)
32
Quad stretch (20 sec)
33
Spine lengthening stretch (20 sec)

After session advice

Excellent! You did it! You should be proud of yourself!

Week 3 - Calorie blast

This week, we'll increase the workout time again. It's up to you to decide whether you want to repeat week 2 of the programme or if you're ready to level up.

05. Increasing the workout time (34 min)

Session 5 : Increasing the workout time (34 min)

During this workout, the exercises will be 15 seconds longer compared to last week. That means the exercises will be 45 seconds each.

Before session advice

I recommend pacing yourself and listening to your body. Remember to breathe and stay hydrated!

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Hip-width squats (45 sec)
06
Sumo squats (45 sec)
07
Alternating lunges (45 sec)
08
R/L static lunges (45 sec)
09
Recovery (1 min)
10
Lateral raises (45 sec)
11
Overhead press (45 sec)
12
Two-arm standing rows (45 sec)
13
R/L kneeling one-arm row (90 sec)
14
Recovery (1 min)
15
Kneeling press-ups (45 sec)
16
Kneeling plank (45 sec)
17
Superman (45 sec)
18
Slow mountain climbers (45 sec)
19
Recovery (1 min)
20
Dumbbell flys (45 sec)
21
Crunches with feet on the floor (45 sec)
22
Obliques option 1 (45 sec)
23
Static glute bridge (45 sec)
24
Dynamic side plank (90 sec)
25
Breathing (1 min)
26
Child's pose (20 sec)
27
Cat pose (20 sec)
28
Shoulder stretch (20 sec)
29
Standing back stretch (20 sec)
30
Side stretch (20 sec)
31
Standing hamstring stretch (20 sec)
32
Quad stretch (20 sec)
33
Spine lengthening stretch (20 sec)

After session advice

Congratulations on a great workout! You might want to complement this workout with a lower-body session.

06. Mastering the exercises (34 min)

Session 6 : Mastering the exercises (34 min)

During this workout, the exercises will be 15 seconds longer compared to last week. That means the exercises will be 45 seconds each.

Before session advice

I recommend pacing yourself and listening to your body. Remember to breathe and stay hydrated!

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Hip-width squats (45 sec)
06
Sumo squats (45 sec)
07
Alternating lunges (45 sec)
08
R/L static lunges (45 sec)
09
Recovery (1 min)
10
Lateral raises (45 sec)
11
Overhead press (45 sec)
12
Two-arm standing rows (45 sec)
13
R/L kneeling one-arm row (90 sec)
14
Recovery (1 min)
15
Kneeling press-ups (45 sec)
16
Kneeling plank (45 sec)
17
Superman (45 sec)
18
Slow mountain climbers (45 sec)
19
Recovery (1 min)
20
Dumbbell flys (45 sec)
21
Crunches with feet on the floor (45 sec)
22
Obliques option 1 (45 sec)
23
Static glute bridge (45 sec)
24
Dynamic side plank (90 sec)
25
Breathing (1 min)
26
Child's pose (20 sec)
27
Cat pose (20 sec)
28
Shoulder stretch (20 sec)
29
Standing back stretch (20 sec)
30
Side stretch (20 sec)
31
Standing hamstring stretch (20 sec)
32
Quad stretch (20 sec)
33
Spine lengthening stretch (20 sec)

After session advice

Your programme is over! You should be proud! You can do the last week several times and keep upping the workout times based on your goals and level.

Coach advice

"I suggest watching all the exercises before getting started so you have a better idea of how to do them once you start the workout. It's important to listen to your body and go at your own pace. Little by little, you'll reach your objectives. Most of all, believe in yourself - you can do it!"

Marine Dessinges

Sports coach

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

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Body sculpting

Marine Dessinges

Week 1 - Learning the exercises

Week 2 - Getting better

Week 3 - Calorie blast

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 👇