Fitness Routine

Beginner 4 weeks 7x/week

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Want to strengthen your entire body?

Then this 18- to 20-minute routine is just what you need!

Do it every day for 4 weeks. The aim is
to give you a toned, firm body.

The principle is simple:
you'll find the same exercises each week but with variations that increase the difficulty so that they become more effective as you go along.

Alice Honvault

Sports coach

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

Week 1 - FULL BODY BASICS

Let's get started.
Focus on the technique to get the most out of this programme.

Ideally, use a gym mat and wear comfortable clothing.

01. Full Body Basics (18 minutes)

Session 1 : Full Body Basics (18 minutes)

This week, we'll work through 5 basic muscle strengthening exercises.

Before session advice

You should warm up before this workout.
Taking the time to properly warm up will lower your risk of injury.

Session exercises

01
Pre-Pilates (1'55")
02
Glute bridge (2'20")
03
Hip abduction (2'30")
04
Plank (3'45")
05
Double bent-over row (2'20")
06
Triceps extension (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

02. Full Body Basics (18 minutes)

Session 2 : Full Body Basics (18 minutes)

This week, we'll work through 5 basic muscle strengthening exercises.

Before session advice

You should warm up before this workout.
Taking the time to properly warm up will lower your risk of injury.

Session exercises

01
Pre-Pilates (1'55")
02
Glute bridge (2'20")
03
Hip abduction (2'30")
04
Plank (3'45")
05
Double bent-over row (2'20")
06
Triceps extension (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

03. Full Body Basics (18 minutes)

Session 3 : Full Body Basics (18 minutes)

This week, we'll work through 5 basic muscle strengthening exercises.

Before session advice

You should warm up before this workout.
Taking the time to properly warm up will lower your risk of injury.

Session exercises

01
Pre-Pilates (1'55")
02
Glute bridge (2'20")
03
Hip abduction (2'30")
04
Plank (3'45")
05
Double bent-over row (2'20")
06
Triceps extension (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

04. Full Body Basics (18 minutes)

Session 4 : Full Body Basics (18 minutes)

This week, we'll work through 5 basic muscle strengthening exercises.

Before session advice

You should warm up before this workout.
Taking the time to properly warm up will lower your risk of injury.

Session exercises

01
Pre-Pilates (1'55")
02
Glute bridge (2'20")
03
Hip abduction (2'30")
04
Plank (3'45")
05
Double bent-over row (2'20")
06
Triceps extension (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

05. Full Body Basics (18 minutes)

Session 5 : Full Body Basics (18 minutes)

This week, we'll work through 5 basic muscle strengthening exercises.

Before session advice

You should warm up before this workout.
Taking the time to properly warm up will lower your risk of injury.

Session exercises

01
Pre-Pilates (1'55")
02
Glute bridge (2'20")
03
Hip abduction (2'30")
04
Plank (3'45")
05
Double bent-over row (2'20")
06
Triceps extension (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

06. Full Body Basics (18 minutes)

Session 6 : Full Body Basics (18 minutes)

This week, we'll work through 5 basic muscle strengthening exercises.

Before session advice

You should warm up before this workout.
Taking the time to properly warm up will lower your risk of injury.

Session exercises

01
Pre-Pilates (1'55")
02
Glute bridge (2'20")
03
Hip abduction (2'30")
04
Plank (3'45")
05
Double bent-over row (2'20")
06
Triceps extension (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

07. Full Body Basics (18 minutes)

Session 7 : Full Body Basics (18 minutes)

This week, we'll work through 5 basic muscle strengthening exercises.

Before session advice

You should warm up before this workout.
Taking the time to properly warm up will lower your risk of injury.

Session exercises

01
Pre-Pilates (1'55")
02
Glute bridge (2'20")
03
Hip abduction (2'30")
04
Plank (3'45")
05
Double bent-over row (2'20")
06
Triceps extension (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

Week 2 - FULL BODY LEVEL 1

Remember to drink regularly throughout the session.

08. FULL BODY LEVEL 1 (20 minutes)

Session 8 : FULL BODY LEVEL 1 (20 minutes)

This week, we're giving your entire body a gentle workout.

We'll be doing some of the exercises we saw during the first session, and we'll be adding some options too.

Before session advice

Remember to tense your tummy to maintain a good posture, particularly during the plank exercises.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'20")
05
Single diagonal row (3'20")
06
Triceps press (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Wear something comfortable when doing your exercises.

09. FULL BODY LEVEL 1 (20 minutes)

Session 9 : FULL BODY LEVEL 1 (20 minutes)

This week, we're giving your entire body a gentle workout.

We'll be doing some of the exercises we saw during the first session, and we'll be adding some options too.

Before session advice

Remember to tense your tummy to maintain a good posture, particularly during the plank exercises.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'20")
05
Single diagonal row (3'20")
06
Triceps press (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Wear something comfortable when doing your exercises.

10. FULL BODY LEVEL 1 (20 minutes)

Session 10 : FULL BODY LEVEL 1 (20 minutes)

This week, we're giving your entire body a gentle workout.

We'll be doing some of the exercises we saw during the first session, and we'll be adding some options too.

Before session advice

Remember to tense your tummy to maintain a good posture, particularly during the plank exercises.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'20")
05
Single diagonal row (3'20")
06
Triceps press (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Wear something comfortable when doing your exercises.

11. FULL BODY LEVEL 1 (20 minutes)

Session 11 : FULL BODY LEVEL 1 (20 minutes)

This week, we're giving your entire body a gentle workout.

We'll be doing some of the exercises we saw during the first session, and we'll be adding some options too.

Before session advice

Remember to tense your tummy to maintain a good posture, particularly during the plank exercises.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'20")
05
Single diagonal row (3'20")
06
Triceps press (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Wear something comfortable when doing your exercises.

12. FULL BODY LEVEL 1 (20 minutes)

Session 12 : FULL BODY LEVEL 1 (20 minutes)

This week, we're giving your entire body a gentle workout.

We'll be doing some of the exercises we saw during the first session, and we'll be adding some options too.

Before session advice

Remember to tense your tummy to maintain a good posture, particularly during the plank exercises.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'20")
05
Single diagonal row (3'20")
06
Triceps press (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Wear something comfortable when doing your exercises.

13. FULL BODY LEVEL 1 (20 minutes)

Session 13 : FULL BODY LEVEL 1 (20 minutes)

This week, we're giving your entire body a gentle workout.

We'll be doing some of the exercises we saw during the first session, and we'll be adding some options too.

Before session advice

Remember to tense your tummy to maintain a good posture, particularly during the plank exercises.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'20")
05
Single diagonal row (3'20")
06
Triceps press (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Wear something comfortable when doing your exercises.

14. FULL BODY LEVEL 1 (20 minutes)

Session 14 : FULL BODY LEVEL 1 (20 minutes)

This week, we're giving your entire body a gentle workout.

We'll be doing some of the exercises we saw during the first session, and we'll be adding some options too.

Before session advice

Remember to tense your tummy to maintain a good posture, particularly during the plank exercises.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'20")
05
Single diagonal row (3'20")
06
Triceps press (2'20")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Wear something comfortable when doing your exercises.

Week 3 - FULL BODY LEVEL 2

To get the most out of the workout, control your movements throughout each exercise

15. FULL BODY LEVEL 2 (18 minutes)

Session 15 : FULL BODY LEVEL 2 (18 minutes)

Like with the previous two weeks, we'll do the same exercises but with some harder options.

Before session advice

Make sure you have a Pilates mat to keep you comfortable when doing floor exercises.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (2'55")
05
Vertical neck pull (2')
06
One-arm triceps press (1'55")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

16. FULL BODY LEVEL 2 (18 minutes)

Session 16 : FULL BODY LEVEL 2 (18 minutes)

Like with the previous two weeks, we'll do the same exercises but with some harder options.

Before session advice

Make sure you have a Pilates mat to keep you comfortable when doing floor exercises.

Session exercises

01
Pre-Pilates 1'55"
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (2'55")
05
Vertical neck pull (2')
06
One-arm triceps press (1'55")
07
Right kneeling lunge stretch 1'
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

17. FULL BODY LEVEL 2 (18 minutes)

Session 17 : FULL BODY LEVEL 2 (18 minutes)

Like with the previous two weeks, we'll do the same exercises but with some harder options.

Before session advice

Make sure you have a Pilates mat to keep you comfortable when doing floor exercises.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (2'55")
05
Vertical neck pull (2')
06
One-arm triceps press (1'55")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

18. FULL BODY LEVEL 2 (18 minutes)

Session 18 : FULL BODY LEVEL 2 (18 minutes)

Like with the previous two weeks, we'll do the same exercises but with some harder options.

Before session advice

Make sure you have a Pilates mat to keep you comfortable when doing floor exercises.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (2'55")
05
Vertical neck pull (2')
06
One-arm triceps press (1'55")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

19. FULL BODY LEVEL 2 (18 minutes)

Session 19 : FULL BODY LEVEL 2 (18 minutes)

Like with the previous two weeks, we'll do the same exercises but with some harder options.

Before session advice

Make sure you have a Pilates mat to keep you comfortable when doing floor exercises.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (2'55")
05
Vertical neck pull (2')
06
One-arm triceps press (1'55")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

20. FULL BODY LEVEL 2 (18 minutes)

Session 20 : FULL BODY LEVEL 2 (18 minutes)

Like with the previous two weeks, we'll do the same exercises but with some harder options.

Before session advice

Make sure you have a Pilates mat to keep you comfortable when doing floor exercises.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (2'55")
05
Vertical neck pull (2')
06
One-arm triceps press (1'55")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

21. FULL BODY LEVEL 2 (18 minutes)

Session 21 : FULL BODY LEVEL 2 (18 minutes)

Like with the previous two weeks, we'll do the same exercises but with some harder options.

Before session advice

Make sure you have a Pilates mat to keep you comfortable when doing floor exercises.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (2'55")
05
Vertical neck pull (2')
06
One-arm triceps press (1'55")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Carry on drinking after the session.

Week 4 - FULL BODY LEVEL 3

If the exercises are too complicated, stick with the versions from last week.
Once you feel comfortable with them, move on to option 4.

22. FULL BODY LEVEL 3 (20 minutes)

Session 22 : FULL BODY LEVEL 3 (20 minutes)

Finish this programme with level 4 of the exercises you've done during previous weeks.

Be aware that you'll need a chair for this week's 1/2 dips exercise.

Before session advice

Remember to keep your tummy tensed throughout the session so that you're in the right position and get the best results.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'15")
05
Half dips (3'30")
06
Vertical neck pull (2'40")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Make sure to drink throughout your workout.

23. FULL BODY LEVEL 3 (20 minutes)

Session 23 : FULL BODY LEVEL 3 (20 minutes)

Finish this programme with level 4 of the exercises you've done during previous weeks.

Be aware that you'll need a chair for this week's 1/2 dips exercise.

Before session advice

Remember to keep your tummy tensed throughout the session so that you're in the right position and get the best results.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'15")
05
Half dips (3'30")
06
Vertical neck pull (2'40")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Make sure to drink throughout your workout.

24. FULL BODY LEVEL 3 (20 minutes)

Session 24 : FULL BODY LEVEL 3 (20 minutes)

Finish this programme with level 4 of the exercises you've done during previous weeks.

Be aware that you'll need a chair for this week's 1/2 dips exercise.

Before session advice

Remember to keep your tummy tensed throughout the session so that you're in the right position and get the best results.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'15")
05
Half dips (3'30")
06
Vertical neck pull (2'40")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Make sure to drink throughout your workout.

25. FULL BODY LEVEL 3 (20 minutes)

Session 25 : FULL BODY LEVEL 3 (20 minutes)

Finish this programme with level 4 of the exercises you've done during previous weeks.

Be aware that you'll need a chair for this week's 1/2 dips exercise.

Before session advice

Remember to keep your tummy tensed throughout the session so that you're in the right position and get the best results.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'15")
05
Half dips (3'30")
06
Vertical neck pull (2'40")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Make sure to drink throughout your workout.

26. FULL BODY LEVEL 3 (20 minutes)

Session 26 : FULL BODY LEVEL 3 (20 minutes)

Finish this programme with level 4 of the exercises you've done during previous weeks.

Be aware that you'll need a chair for this week's 1/2 dips exercise.

Before session advice

Remember to keep your tummy tensed throughout the session so that you're in the right position and get the best results.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'15")
05
Half dips (3'30")
06
Vertical neck pull (2'40")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Make sure to drink throughout your workout.

27. FULL BODY LEVEL 3 (20 minutes)

Session 27 : FULL BODY LEVEL 3 (20 minutes)

Finish this programme with level 4 of the exercises you've done during previous weeks.

Be aware that you'll need a chair for this week's 1/2 dips exercise.

Before session advice

Remember to keep your tummy tensed throughout the session so that you're in the right position and get the best results.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'15")
05
Half dips (3'30")
06
Vertical neck pull (2'40")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Make sure to drink throughout your workout.

28. FULL BODY LEVEL 3 (20 minutes)

Session 28 : FULL BODY LEVEL 3 (20 minutes)

Finish this programme with level 4 of the exercises you've done during previous weeks.

Be aware that you'll need a chair for this week's 1/2 dips exercise.

Before session advice

Remember to keep your tummy tensed throughout the session so that you're in the right position and get the best results.

Session exercises

01
Pre-Pilates (1'55")
02
Bridge (3'15")
03
Hip abduction (2'30")
04
Plank (3'15")
05
Half dips (3'30")
06
Vertical neck pull (2'40")
07
Right kneeling lunge stretch (1')
08
Child's pose (1')
09
Left kneeling lunge stretch (1')

After session advice

Make sure to drink throughout your workout.

Coach advice

"The aim of this routine is to strengthen your entire body to make it more toned. Make sure you have a Pilates mat to keep you comfortable when doing floor exercises. I also recommend wearing comfortable clothing for this routine."

Alice Honvault

Sports coach

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

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Fitness Routine

Alice Honvault

Week 1 - FULL BODY BASICS

Week 2 - FULL BODY LEVEL 1

Week 3 - FULL BODY LEVEL 2

Week 4 - FULL BODY LEVEL 3

Coach advice

Alice Honvault

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

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