"Strength Training" routine

Beginner 6 weeks 7x/week

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Are you looking to get back in shape?

This workout routine will help you get fit fast! It features strength training exercises with low-impact cardio for the first three weeks to start off gently. For the last three weeks, the exercises will get your heart pumping a bit more.
You won't need any special equipment for the first two weeks, just a mat, towel and your water bottle. From week three, you may want to grab a pair of dumbbells.

Enjoy your workout routine!

Julie Guery

Sports coach

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

Week 1 - Ease your way in

This week starts you off with two short workouts. This will help you get your bearings.

01. Thighs, abs and glutes (12 minutes)

Session 1 : Thighs, abs and glutes (12 minutes)

This 12-minute workout is divided into two parts: you'll work your thighs with squats and do core work to strengthen your abs.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Squats (20 sec)
06
Circuit 1: Kneeling plank (20 sec)
07
Circuit 1: Side lunges (20 sec)
08
Circuit 1: Crunches with feet on the floor (20 sec)
09
Recovery (1 min)
10
Circuit 1: #2 (2 min 40 sec)
11
Glute stretch (2 x 20 sec)
12
Upward facing dog (20 sec)
13
Standing quad stretch (2 x 20 sec)

After session advice

Well done! This session is the first of many! Keep it up - you're almost there!

02. Back and arm strengthening (12 minutes)

Session 2 : Back and arm strengthening (12 minutes)

This 12-minute workout will strengthen your glutes, back and arms.
Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Alternating lunges (20 sec)
06
Kneeling press-ups (20 sec)
07
Static glute bridge (45 sec)
08
Recovery (1 min)
09
Static glute bridge (45 sec)
10
Kneeling press-ups (20 sec)
11
Alternating lunges (20 sec)
12
Glute stretch (2 x 20 sec)
13
Child's pose (20 sec)
14
Standing quad stretch (2 x 20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

03. Thighs, abs and glutes (12 minutes)

Session 3 : Thighs, abs and glutes (12 minutes)

This 12-minute workout is divided into two parts: you'll work your thighs with squats and do core work to strengthen your abs.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Squats (20 sec)
06
Circuit 1: Kneeling plank (20 sec)
07
Circuit 1: Side lunges (20 sec)
08
Circuit 1: Crunches with feet on the floor (20 sec)
09
Recovery (1 min)
10
Circuit 1: #2 (2 min 40 sec)
11
Glute stretch (2 x 20 sec)
12
Upward facing dog (20 sec)
13
Standing quad stretch (2 x 20 sec)

After session advice

Well done!

04. Back and arm strengthening (12 minutes)

Session 4 : Back and arm strengthening (12 minutes)

This 12-minute workout will strengthen your glutes, back and arms.
Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Alternating lunges (20 sec)
06
Kneeling press-ups (20 sec)
07
Static glute bridge (45 sec)
08
Recovery (1 min)
09
Static glute bridge (45 sec)
10
Kneeling press-ups (20 sec)
11
Alternating lunges (20 sec)
12
Glute stretch (2 x 20 sec)
13
Child's pose (20 sec)
14
Standing quad stretch (2 x 20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

05. Thighs, abs and glutes (12 minutes)

Session 5 : Thighs, abs and glutes (12 minutes)

This 12-minute workout is divided into two parts: you'll work your thighs with squats and do core work to strengthen your abs.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Squats (20 sec)
06
Circuit 1: Kneeling plank (20 sec)
07
Circuit 1: Side lunges (20 sec)
08
Circuit 1: Crunches with feet on the floor (20 sec)
09
Recovery (1 min)
10
Circuit 1: #2 (2 min 40 sec)
11
Glute stretch (2 x 20 sec)
12
Upward facing dog (20 sec)
13
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout! Keep it up!

06. Back and arm strengthening (12 minutes)

Session 6 : Back and arm strengthening (12 minutes)

This 12-minute workout will strengthen your glutes, back and arms.
Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Alternating lunges (20 sec)
06
Kneeling press-ups (20 sec)
07
Static glute bridge (45 sec)
08
Recovery (1 min)
09
Static glute bridge (45 sec)
10
Kneeling press-ups (20 sec)
11
Alternating lunges (20 sec)
12
Glute stretch (2 x 20 sec)
13
Child's pose (20 sec)
14
Standing quad stretch (2 x 20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

07. Full body (11 minutes 30 seconds)

Session 7 : Full body (11 minutes 30 seconds)

Wrap up on a high note with this workout. It features all the exercises you've done this week! Hang on tight! We're going to take the intensity up a notch.

Before session advice

You can extend the recovery times if you need to. Be sure to hydrate before, during and after your workout.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Side lunges (20 sec)
06
Squats (20 sec)
07
Alternating lunges (20 sec)
08
Kneeling press-ups (20 sec)
09
Kneeling plank (20 sec)
10
Static glute bridge (45 sec)
11
Crunches with feet on the floor (20 sec)
12
Glute stretch (2 x 20 sec)
13
Child's pose (20 sec)
14
Standing quad stretch (2 x 20 sec)
15
Shoulder stretch (20 sec)
16
Upward facing dog (20 sec)

After session advice

You made it through your first week!

Week 2 - We'll ramp up the intensity.

We'll do the same exercises but increase the intensity by doing them for longer.

08. Thigh, ab and glute strengthening (13 minutes)

Session 8 : Thigh, ab and glute strengthening (13 minutes)

The aim of this week is to improve your muscle endurance. The workout is the same as last week, but you'll be doing the exercises for longer.

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Squats (30 sec)
06
Circuit 1: Kneeling plank (30 sec)
07
Circuit 1: Side lunges (30 sec)
08
Circuit 1: Crunches with feet on the floor (30 sec)
09
Recovery (1 min)
10
Circuit 1: #2 (3 minutes)
11
Glute stretch (2 x 20 sec)
12
Upward facing dog (20 sec)
13
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout! Keep going. Keep it up - you're almost there!

09. Back and arm strengthening (13 minutes)

Session 9 : Back and arm strengthening (13 minutes)

This 13-minute workout will strengthen your glutes, back and arms.
Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Alternating lunges (30 sec)
06
Kneeling press-ups (30 sec)
07
Static glute bridge (1 min)
08
Recovery (1 min)
09
Static glute bridge (1 min)
10
Kneeling press-ups (30 sec)
11
Alternating lunges (30 sec)
12
Glute stretch (2 x 20 sec)
13
Child's pose (20 sec)
14
Standing quad stretch (2 x 20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

10. Thigh, ab and glute strengthening (13 minutes)

Session 10 : Thigh, ab and glute strengthening (13 minutes)

The aim of this week is to improve your muscle endurance. The workout is the same as last week, but you'll be doing the exercises for longer.

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Squats (30 sec)
06
Circuit 1: Kneeling plank (30 sec)
07
Circuit 1: Side lunges (30 sec)
08
Circuit 1: Crunches with feet on the floor (30 sec)
09
Recovery (1 min)
10
Circuit 1: #2 (3 minutes)
11
Glute stretch (2 x 20 sec)
12
Upward facing dog (20 sec)
13
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout! Keep going. Keep it up - you're almost there!

11. Back and arm strengthening (13 minutes)

Session 11 : Back and arm strengthening (13 minutes)

This 13-minute workout will strengthen your glutes, back and arms.
Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Alternating lunges (30 sec)
06
Kneeling press-ups (30 sec)
07
Static glute bridge (1 min)
08
Recovery (1 min)
09
Static glute bridge (1 min)
10
Kneeling press-ups (30 sec)
11
Alternating lunges (30 sec)
12
Glute stretch (2 x 20 sec)
13
Child's pose (20 sec)
14
Standing quad stretch (2 x 20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

12. Thigh, ab and glute strengthening (13 minutes)

Session 12 : Thigh, ab and glute strengthening (13 minutes)

The aim of this week is to improve your muscle endurance. The workout is the same as last week, but you'll be doing the exercises for longer.

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Squats (30 sec)
06
Circuit 1: Kneeling plank (30 sec)
07
Circuit 1: Side lunges (30 sec)
08
Circuit 1: Crunches with feet on the floor (30 sec)
09
Recovery (1 min)
10
Circuit 1: #2 (3 minutes)
11
Glute stretch (2 x 20 sec)
12
Upward facing dog (20 sec)
13
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout! Keep going. Keep it up - you're almost there!

13. Back and arm strengthening (13 minutes)

Session 13 : Back and arm strengthening (13 minutes)

This 13-minute workout will strengthen your glutes, back and arms.
Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Alternating lunges (30 sec)
06
Kneeling press-ups (30 sec)
07
Static glute bridge (1 min)
08
Recovery (1 min)
09
Static glute bridge (1 min)
10
Kneeling press-ups (30 sec)
11
Alternating lunges (30 sec)
12
Glute stretch (2 x 20 sec)
13
Child's pose (20 sec)
14
Standing quad stretch (2 x 20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

14. Full body (13 min)

Session 14 : Full body (13 min)

Wrap up on a high note with this workout. It features all the exercises you've done this week! Hang on tight! We're going to take the intensity up a notch.

Before session advice

You can extend the recovery times if you need to. Be sure to hydrate before, during and after your workout.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Side lunges (30 sec)
06
Squats (30 sec)
07
Alternating lunges (30 sec)
08
Kneeling press-ups (30 sec)
09
Kneeling plank (30 sec)
10
Static glute bridge (1 min)
11
Crunches with feet on the floor (30 sec)
12
Glute stretch (2 x 20 sec)
13
Child's pose (20 sec)
14
Standing quad stretch (2 x 20 sec)
15
Shoulder stretch (20 sec)
16
Upward facing dog (20 sec)

After session advice

You made it through your second week!

Week 3 - Varying the exercises

This week, you'll be doing new exercises. Your body will have gotten used to what you've done the past two weeks, so now's the time to change things up!

15. Thigh, ab and glute strengthening (15 minutes)

Session 15 : Thigh, ab and glute strengthening (15 minutes)

It's time for thighs, abs and glutes! Ready to blast some calories? That's what this workout was designed for!

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Side lunges (30 sec)
03
Star jumps (30 sec)
04
High knees (30 sec)
05
Circuit 1: Sumo squats (20 sec)
06
Circuit 1: Alternating side squats (20 sec)
07
Circuit 1: Static lunges (2 x 20 sec)
08
Circuit 1: Kneeling plank (30 sec)
09
Circuit 1: Oblique crunches (20 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (4 minutes)
12
Glute stretch (2 x 20 sec)
13
Upward facing dog (20 sec)
14
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout!

16. Back and arm strengthening (14 minutes)

Session 16 : Back and arm strengthening (14 minutes)

This 14-minute workout will strengthen your glutes, back and arms. Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Overhead press (20 sec)
06
Circuit 1: Two-arm standing rows (20 sec)
07
Circuit 1: Kneeling press-ups (20 sec)
08
Circuit 1: Static glute bridge (1 min)
09
Circuit 1: Dumbbell flys (20 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (4 minutes)
12
Back stretch (20 sec)
13
Child's pose (20 sec)
14
Cat pose (20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

17. Thigh, ab and glute strengthening (15 minutes)

Session 17 : Thigh, ab and glute strengthening (15 minutes)

It's time for thighs, abs and glutes! Ready to blast some calories? That's what this workout was designed for!

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Side lunges (30 sec)
03
Star jumps (30 sec)
04
High knees (30 sec)
05
Circuit 1: Sumo squats (20 sec)
06
Circuit 1: Alternating side squats (20 sec)
07
Circuit 1: Static lunges (2 x 20 sec)
08
Circuit 1: Kneeling plank (30 sec)
09
Circuit 1: Oblique crunches (20 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (4 minutes)
12
Glute stretch (2 x 20 sec)
13
Upward facing dog (20 sec)
14
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout!

18. Back and arm strengthening (14 minutes)

Session 18 : Back and arm strengthening (14 minutes)

This 14-minute workout will strengthen your glutes, back and arms. Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Overhead press (20 sec)
06
Circuit 1: Two-arm standing rows (20 sec)
07
Circuit 1: Kneeling press-ups (20 sec)
08
Circuit 1: Static glute bridge (1 min)
09
Circuit 1: Dumbbell flys (20 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (4 minutes)
12
Back stretch (20 sec)
13
Child's pose (20 sec)
14
Cat pose (20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

19. Thigh, ab and glute strengthening (15 minutes)

Session 19 : Thigh, ab and glute strengthening (15 minutes)

It's time for thighs, abs and glutes! Ready to blast some calories? That's what this workout was designed for!

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Side lunges (30 sec)
03
Star jumps (30 sec)
04
High knees (30 sec)
05
Circuit 1: Sumo squats (20 sec)
06
Circuit 1: Alternating side squats (20 sec)
07
Circuit 1: Static lunges (2 x 20 sec)
08
Circuit 1: Kneeling plank (30 sec)
09
Circuit 1: Oblique crunches (20 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (4 minutes)
12
Glute stretch (2 x 20 sec)
13
Upward facing dog (20 sec)
14
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout!

20. Back and arm strengthening (14 minutes)

Session 20 : Back and arm strengthening (14 minutes)

This 14-minute workout will strengthen your glutes, back and arms. Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Overhead press (20 sec)
06
Circuit 1: Two-arm standing rows (20 sec)
07
Circuit 1: Kneeling press-ups (20 sec)
08
Circuit 1: Static glute bridge (1 min)
09
Circuit 1: Dumbbell flys (20 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (4 minutes)
12
Back stretch (20 sec)
13
Child's pose (20 sec)
14
Cat pose (20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

21. Full body (15 min)

Session 21 : Full body (15 min)

Wrap up on a high note with this workout. It features all the exercises you've done this week! Hang on tight! We're going to take the intensity up a notch.

Before session advice

You can extend the recovery times if you need to. Be sure to hydrate before, during and after your workout.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Sumo squats (20 sec)
06
Alternating side squats (20 sec)
07
Static lunges (2 x 20 sec)
08
Kneeling plank (30 sec)
09
Oblique crunches (20 sec)
10
Recovery (1 min)
11
Overhead press (20 sec)
12
Two-arm standing rows (20 sec)
13
Kneeling press-ups (20 sec)
14
Static glute bridge (1 min)
15
Dumbbell flys (20 sec)
16
Back stretch (20 sec)
17
Glute stretch (2 x 20 sec)
18
Child's pose (20 sec)
19
Cat pose (20 sec)
20
Upward facing dog (20 sec)
21
Shoulder stretch (20 sec)

After session advice

You made it through your third week!

Week 4 - The home straight!

We'll do the same exercises but increase the intensity by doing them for longer.

22. Thigh, ab and glute strengthening (16 minutes)

Session 22 : Thigh, ab and glute strengthening (16 minutes)

It's time for thighs, abs and glutes! Ready to blast some calories? That's what this workout was designed for!

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Side lunges (30 sec)
03
Star jumps (30 sec)
04
High knees (30 sec)
05
Circuit 1: Sumo squats (30 sec)
06
Circuit 1: Alternating side squats (30 sec)
07
Circuit 1: Static lunges (2 x 30 sec)
08
Circuit 1: Kneeling plank (30 sec)
09
Circuit 1: Oblique crunches (30 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (5 minutes)
12
Glute stretch (2 x 20 sec)
13
Upward facing dog (20 sec)
14
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout!

23. Back and arm strengthening (16 minutes)

Session 23 : Back and arm strengthening (16 minutes)

This 16-minute workout will strengthen your glutes, back and arms. Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Overhead press (30 sec)
06
Circuit 1: Two-arm standing rows (30 sec)
07
Circuit 1: Kneeling press-ups (30 sec)
08
Circuit 1: Static glute bridge (1 min)
09
Circuit 1: Dumbbell flys (30 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (5 minutes)
12
Back stretch (20 sec)
13
Child's pose (20 sec)
14
Cat pose (20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

24. Thigh, ab and glute strengthening (16 minutes)

Session 24 : Thigh, ab and glute strengthening (16 minutes)

It's time for thighs, abs and glutes! Ready to blast some calories? That's what this workout was designed for!

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Side lunges (30 sec)
03
Star jumps (30 sec)
04
High knees (30 sec)
05
Circuit 1: Sumo squats (30 sec)
06
Circuit 1: Alternating side squats (30 sec)
07
Circuit 1: Static lunges (2 x 30 sec)
08
Circuit 1: Kneeling plank (30 sec)
09
Circuit 1: Oblique crunches (30 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (5 minutes)
12
Glute stretch (2 x 20 sec)
13
Upward facing dog (20 sec)
14
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout!

25. Back and arm strengthening (16 minutes)

Session 25 : Back and arm strengthening (16 minutes)

This 16-minute workout will strengthen your glutes, back and arms. Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Overhead press (30 sec)
06
Circuit 1: Two-arm standing rows (30 sec)
07
Circuit 1: Kneeling press-ups (30 sec)
08
Circuit 1: Static glute bridge (1 min)
09
Circuit 1: Dumbbell flys (30 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (5 minutes)
12
Back stretch (20 sec)
13
Child's pose (20 sec)
14
Cat pose (20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

26. Thigh, ab and glute strengthening (16 minutes)

Session 26 : Thigh, ab and glute strengthening (16 minutes)

It's time for thighs, abs and glutes! Ready to blast some calories? That's what this workout was designed for!

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Side lunges (30 sec)
03
Star jumps (30 sec)
04
High knees (30 sec)
05
Circuit 1: Sumo squats (30 sec)
06
Circuit 1: Alternating side squats (30 sec)
07
Circuit 1: Static lunges (2 x 30 sec)
08
Circuit 1: Kneeling plank (30 sec)
09
Circuit 1: Oblique crunches (30 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (5 minutes)
12
Glute stretch (2 x 20 sec)
13
Upward facing dog (20 sec)
14
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout!

27. Back and arm strengthening (16 minutes)

Session 27 : Back and arm strengthening (16 minutes)

This 16-minute workout will strengthen your glutes, back and arms. Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Overhead press (30 sec)
06
Circuit 1: Two-arm standing rows (30 sec)
07
Circuit 1: Kneeling press-ups (30 sec)
08
Circuit 1: Static glute bridge (1 min)
09
Circuit 1: Dumbbell flys (30 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (5 minutes)
12
Back stretch (20 sec)
13
Child's pose (20 sec)
14
Cat pose (20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

28. Full body (17 min)

Session 28 : Full body (17 min)

Wrap up on a high note with this workout. It features all the exercises you've done this week! Hang on tight! We're going to take the intensity up a notch.

Before session advice

You can take longer recovery periods if you need to. Be sure to hydrate before, during and after the workout.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Sumo squats (30 sec)
06
Alternating side squats (30 sec)
07
Static lunges (2 x 30 sec)
08
Kneeling plank (30 sec)
09
Oblique crunches (30 sec)
10
Recovery (1 min)
11
Overhead press (30 sec)
12
Two-arm standing rows (30 sec)
13
Kneeling press-ups (30 sec)
14
Static glute bridge (1 min)
15
Dumbbell flys (30 sec)
16
Back stretch (20 sec)
17
Glute stretch (2 x 20 sec)
18
Child's pose (20 sec)
19
Cat pose (20 sec)
20
Upward facing dog (20 sec)
21
Shoulder stretch (20 sec)

After session advice

You made it through your fourth week!

Week 5 - We'll keep ramping up the intensity.

We'll do the same exercises as during week 2 but we'll increase the intensity by doing them for longer.

29. Thigh, ab and glute strengthening (15 minutes)

Session 29 : Thigh, ab and glute strengthening (15 minutes)

The aim of this week is to improve your muscle endurance. The workout is the same as last week, but you'll be doing the exercises for longer.

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Squats (45 sec)
06
Circuit 1: Kneeling plank (45 sec)
07
Circuit 1: Side lunges (45 sec)
08
Circuit 1: Crunches with feet on the floor (45 sec)
09
Recovery (1 min)
10
Circuit 1: #2 (4 minutes)
11
Glute stretch (2 x 20 sec)
12
Upward facing dog (20 sec)
13
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout! Keep going. Keep it up - you're almost there!

30. Back and arm strengthening (14 minutes)

Session 30 : Back and arm strengthening (14 minutes)

This 14-minute workout will strengthen your glutes, back and arms.
Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Alternating lunges (45 sec)
06
Kneeling press-ups (45 sec)
07
Static glute bridge (1 min)
08
Recovery (1 min)
09
Static glute bridge (1 min)
10
Kneeling press-ups (45 sec)
11
Alternating lunges (45 sec)
12
Glute stretch (2 x 20 sec)
13
Child's pose (20 sec)
14
Standing quad stretch (2 x 20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

31. Thigh, ab and glute strengthening (15 minutes)

Session 31 : Thigh, ab and glute strengthening (15 minutes)

The aim of this week is to improve your muscle endurance. The workout is the same as last week, but you'll be doing the exercises for longer.

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Squats (45 sec)
06
Circuit 1: Kneeling plank (45 sec)
07
Circuit 1: Side lunges (45 sec)
08
Circuit 1: Crunches with feet on the floor (45 sec)
09
Recovery (1 min)
10
Circuit 1: #2 (4 minutes)
11
Glute stretch (2 x 20 sec)
12
Upward facing dog (20 sec)
13
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout! Keep going. Keep it up - you're almost there!

32. Back and arm strengthening (14 minutes)

Session 32 : Back and arm strengthening (14 minutes)

This 14-minute workout will strengthen your glutes, back and arms.
Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Alternating lunges (45 sec)
06
Kneeling press-ups (45 sec)
07
Static glute bridge (1 min)
08
Recovery (1 min)
09
Static glute bridge (1 min)
10
Kneeling press-ups (45 sec)
11
Alternating lunges (45 sec)
12
Glute stretch (2 x 20 sec)
13
Child's pose (20 sec)
14
Standing quad stretch (2 x 20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

33. Thigh, ab and glute strengthening (15 minutes)

Session 33 : Thigh, ab and glute strengthening (15 minutes)

The aim of this week is to improve your muscle endurance. The workout is the same as last week, but you'll be doing the exercises for longer.

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Squats (45 sec)
06
Circuit 1: Kneeling plank (45 sec)
07
Circuit 1: Side lunges (45 sec)
08
Circuit 1: Crunches with feet on the floor (45 sec)
09
Recovery (1 min)
10
Circuit 1: #2 (4 minutes)
11
Glute stretch (2 x 20 sec)
12
Upward facing dog (20 sec)
13
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout! Keep going. Keep it up - you're almost there!

34. Back and arm strengthening (14 minutes)

Session 34 : Back and arm strengthening (14 minutes)

This 14-minute workout will strengthen your glutes, back and arms.
Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Alternating lunges (45 sec)
06
Kneeling press-ups (45 sec)
07
Static glute bridge (1 min)
08
Recovery (1 min)
09
Static glute bridge (1 min)
10
Kneeling press-ups (45 sec)
11
Alternating lunges (45 sec)
12
Glute stretch (2 x 20 sec)
13
Child's pose (20 sec)
14
Standing quad stretch (2 x 20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

35. Full body (14 min)

Session 35 : Full body (14 min)

Wrap up your fifth week on a high note with this workout. It features all the exercises you've done this week! Hang on tight! We're going to take the intensity up a notch.

Before session advice

You can extend the recovery times if you need to. Be sure to hydrate before, during and after your workout.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Side lunges (45 sec)
06
Squats (45 sec)
07
Alternating lunges (45 sec)
08
Kneeling press-ups (45 sec)
09
Kneeling plank (45 sec)
10
Static glute bridge (1 min)
11
Crunches with feet on the floor (45 sec)
12
Glute stretch (2 x 20 sec)
13
Child's pose (20 sec)
14
Standing quad stretch (2 x 20 sec)
15
Shoulder stretch (20 sec)
16
Upward facing dog (20 sec)

After session advice

You made it through your fifth week!

Week 6 - The home straight!

To finish, we'll do the same exercises as during week 4 but for longer each time.

36. Thigh, ab and glute strengthening (19 minutes)

Session 36 : Thigh, ab and glute strengthening (19 minutes)

It's time for thighs, abs and glutes! Ready to blast some calories? That's what this workout was designed for!

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Side lunges (30 sec)
03
Star jumps (30 sec)
04
High knees (30 sec)
05
Circuit 1: Sumo squats (45 sec)
06
Circuit 1: Alternating side squats (45 sec)
07
Circuit 1: Static lunges (2 x 45 sec)
08
Circuit 1: Kneeling plank (45 sec)
09
Circuit 1: Oblique crunches (45 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (6 min)
12
Glute stretch (2 x 20 sec)
13
Upward facing dog (20 sec)
14
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout!

37. Back and arm strengthening (18 minutes)

Session 37 : Back and arm strengthening (18 minutes)

This 18-minute workout will strengthen your glutes, back and arms. Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Overhead press (45 sec)
06
Circuit 1: Two-arm standing rows (45 sec)
07
Circuit 1: Kneeling press-ups (45 sec)
08
Circuit 1: Static glute bridge (1 min)
09
Circuit 1: Dumbbell flys (45 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (6 min)
12
Back stretch (20 sec)
13
Child's pose (20 sec)
14
Cat pose (20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

38. Thigh, ab and glute strengthening (19 minutes)

Session 38 : Thigh, ab and glute strengthening (19 minutes)

It's time for thighs, abs and glutes! Ready to blast some calories? That's what this workout was designed for!

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Side lunges (30 sec)
03
Star jumps (30 sec)
04
High knees (30 sec)
05
Circuit 1: Sumo squats (45 sec)
06
Circuit 1: Alternating side squats (45 sec)
07
Circuit 1: Static lunges (2 x 45 sec)
08
Circuit 1: Kneeling plank (45 sec)
09
Circuit 1: Oblique crunches (45 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (6 min)
12
Glute stretch (2 x 20 sec)
13
Upward facing dog (20 sec)
14
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout!

39. Back and arm strengthening (18 minutes)

Session 39 : Back and arm strengthening (18 minutes)

This 18-minute workout will strengthen your glutes, back and arms. Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Overhead press (45 sec)
06
Circuit 1: Two-arm standing rows (45 sec)
07
Circuit 1: Kneeling press-ups (45 sec)
08
Circuit 1: Static glute bridge (1 min)
09
Circuit 1: Dumbbell flys (45 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (6 min)
12
Back stretch (20 sec)
13
Child's pose (20 sec)
14
Cat pose (20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

40. Thigh, ab and glute strengthening (19 minutes)

Session 40 : Thigh, ab and glute strengthening (19 minutes)

It's time for thighs, abs and glutes! Ready to blast some calories? That's what this workout was designed for!

Before session advice

Challenge yourself by setting the goal of doing all the exercises. That said, be sure to listen to your body and adapt if necessary.

Session exercises

01
Walkouts (1 min)
02
Side lunges (30 sec)
03
Star jumps (30 sec)
04
High knees (30 sec)
05
Circuit 1: Sumo squats (45 sec)
06
Circuit 1: Alternating side squats (45 sec)
07
Circuit 1: Static lunges (2 x 45 sec)
08
Circuit 1: Kneeling plank (45 sec)
09
Circuit 1: Oblique crunches (45 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (6 min)
12
Glute stretch (2 x 20 sec)
13
Upward facing dog (20 sec)
14
Standing quad stretch (2 x 20 sec)

After session advice

Congratulations on a great workout!

41. Back and arm strengthening (18 minutes)

Session 41 : Back and arm strengthening (18 minutes)

This 18-minute workout will strengthen your glutes, back and arms. Feel free to increase the recovery time if you need it.

Before session advice

Watch your technique when doing the movements and feel your body get stronger.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Circuit 1: Overhead press (45 sec)
06
Circuit 1: Two-arm standing rows (45 sec)
07
Circuit 1: Kneeling press-ups (45 sec)
08
Circuit 1: Static glute bridge (1 min)
09
Circuit 1: Dumbbell flys (45 sec)
10
Recovery (1 min)
11
Circuit 1: #2 (6 min)
12
Back stretch (20 sec)
13
Child's pose (20 sec)
14
Cat pose (20 sec)
15
Shoulder stretch (20 sec)

After session advice

Feel the effects of the exercises and be sure to hydrate.

42. Full body (19 min)

Session 42 : Full body (19 min)

Wrap up on a high note with this workout. It features all the exercises you've done this week! Hang on tight! We're going to take the intensity up a notch.

Before session advice

You can extend the recovery times if you need to. Be sure to hydrate before, during and after your workout.

Session exercises

01
Walkouts (1 min)
02
Rotating plank (30 sec)
03
Jogging on the spot (30 sec)
04
High knees (30 sec)
05
Sumo squats (45 sec)
06
Alternating side squats (45 sec)
07
Static lunges (2 x 45 sec)
08
Kneeling plank (45 sec)
09
Oblique crunches (45 sec)
10
Recovery (1 min)
11
Overhead press (45 sec)
12
Two-arm standing rows (45 sec)
13
Kneeling press-ups (45 sec)
14
Static glute bridge (1 min)
15
Dumbbell flys (45 sec)
16
Back stretch (20 sec)
17
Glute stretch (2 x 20 sec)
18
Child's pose (20 sec)
19
Cat pose (20 sec)
20
Upward facing dog (20 sec)
21
Shoulder stretch (20 sec)

After session advice

Congratulations, you've completed this programme!

Coach advice

"Motivation and consistency are the key to success! Always listen to your body and go at your own pace."

Julie Guery

Sports coach

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

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"Strength Training" routine

Julie Guery

Week 1 - Ease your way in

Week 2 - We'll ramp up the intensity.

Week 3 - Varying the exercises

Week 4 - The home straight!

Week 5 - We'll keep ramping up the intensity.

Week 6 - The home straight!

Coach advice

Julie Guery

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

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