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Sport for beginners: fitness programme for gentle toning up at home

Getting into sport, or even getting back into sport, is not always easy. Especially since most of the advice and videos you can find on the internet or on social networks are not necessarily aimed at beginners …

So as not to discourage you from the first week, and while staying at home, we have concocted a fitness programme to gently tone you up at home, even if you are just starting out!

Why take up sport?

If you’re a beginner, it’s because you don’t like sport or it has never attracted you until now. So our first mission is to break the preconceived ideas! No, doing sport is not necessarily intense and painful, yes, the benefits on body and mind are felt very quickly. It’s not the intensity of a session that makes it effective but the regularity. It is therefore better to do 15 minutes of sport every day than 2 hours once a month. Our routine is also for those of you who want to get back into it. So we take it easy, we are benevolent and we don’t expect to run a marathon in a week. The mental is almost as important as the physical in sport, you are there to make you feel good! Remember to drink plenty of water before, during and after each session.

A tailor-made programme

There are certainly some exercises that you like, others that you don’t care about, but above all one or two things that you don’t like at all! The aim of this programme is to get you back into sport, not to make you disgusted with it or give you a bad time. So don’t hesitate to change what you don’t like by replacing it with an activity of the same category but different. If you don’t like running, replace jogging with another cardio exercise such as swimming, walking or cycling. What counts is to practice a regular sports activity, no matter which one you choose!

Fitness programme for beginners: a typical week


  • “Small Bridge”: The small bridge is a movement that strengthens your stabilising muscles and activates your abdominal belt. Lying on your back, legs bent, feet on the same axis as your shoulders, lift your pelvis off the floor and then rest it gently. Do 2 sets of 10 ;
  • Back Lunges: A variation of the traditional lunge, the back lunge helps you improve your balance and gain power over your lower body. Stand with your feet together. Take a step back with your left leg and move down, keeping your back straight, until your legs form a right angle. Bring your left leg back and then do the same with your right leg. Do 3 sets of 10, for each leg, alternating from one leg to the other;
  • Squats with alters: Squats are good for thighs and buttocks, if you don’t have alters, use 2 small 50 cl bottles of water first, then 1L. Place your feet slightly apart, in line with your shoulders. Then go down, as if you were squatting, taking care to keep your back straight. Push your buttocks backwards as you go down and then up. With your legs in your hands, keep your arms in front of you, perpendicular when you go down and bring them back to your hips when you come up. Do 3 sets of 12 ;
  • “Step up”: We are going to work the lower body again with the Step Ups. Directly inspired by the Step classes, this exercise requires a stool, a solid box or a step. Place your right foot on your step, move your left foot up, then move your right foot down and finally your left foot back down. Do 3 sets of 10 with the right foot first, then the same thing with the left foot first.


  • 20 minutes of running, you can alternate with walking breaks of course, find your rhythm. It won’t be easy at the beginning but the important thing is to try. If you can’t run, replace the run with 40 minutes of brisk walking, cycling or 20 minutes of rollerblading.


Wednesday is your first day off! Take the opportunity to do some stretching…


  • “Biceps Curl”: We work the upper body with alters today. Stand up straight, one altar in each hand and bring your hand to your shoulder, one side, then the other. Do 3 sets of 12 ;
  • “Bent-over Row: For this exercise, place your feet slightly apart, below your shoulders. Grab your alters and bend forward. With your back straight and your legs bent, let your hands drop. Raise both hands at the same time until you bring your dumbbells to the level of your stomach and then lower them again. Do 3 sets of 12 ;
  • Recumbent Develop: For this exercise you will need a firm bench or sofa. Stand on your back with your feet on the floor and lift your weight in front of you (towards the ceiling) until your arms are outstretched, then bring them back towards your shoulders. Make 3 sets of 10 ;
  • “Reverse Fly”: Always equipped with your dumbbells, return to the same pause as for the “Bent-Over Row”. Keep your arms downwards but slightly bent, then raise them to the sides at shoulder height, a bit like a bird with its wings. Slowly lower them down and start again. Make 3 sets of 12.


  • 20 minutes of running like on Tuesday! Again, you can alternate with walking breaks, go at your own pace. The important thing is to move. If you can’t run, replace running with 40 minutes of brisk walking, cycling or 20 minutes of rollerblading.

Saturday & Sunday

You are on a weekend! So there are no programmed exercises but in order to stay in shape, we advise you to go for a bike ride or a walk with your dog or your family to get some fresh air! Also do a few gentle stretches before bedtime, your body will be less numb to get back into the programme on Monday!

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