DECRĒ BEGINNERS

Vincent Hall, DECRE

Functional Fitness
Coach
Vincent Hall

Are you ready to kickstart your fitness journey but feel unsure where to begin?

DECRĒ Beginners is the ultimate beginner’s online fitness program to guide you every step of the way. Here’s why this program is perfect for you:

Simple, Effective Workouts: Our program features easy-to-follow routines designed specifically for beginners. No prior experience needed—just a desire to get moving!

Expert Trainers: Learn from Coach Vincent Hall who has 10+ years of experience with helping beginners and athletes of all levels achieve their goals. Clear instructions and tips will be provided to ensure you get the most out of every session.

Progress Tracking: Monitor your improvements with built-in tools that track your progress, set goals, and celebrate your achievements.

Developed by Vincent Hall, owner of DECRĒ, with over 10+ years of experience in functional training, this program will be the roadmap to navigating the gym with a plan to eliminate guesswork, enabling you with confidence during your session. Our goal is to support your progression so that every time you complete a workout, you’re one step closer to accomplishing your goals.

Ready to start your fitness transformation? Our program is designed to help you build confidence, improve your health, and achieve your goals—no matter how small the first steps might seem. Take the first step towards a healthier, stronger you with our comprehensive and beginner-friendly online fitness program! Let’s train.

$25
Get DECRĒ BEGINNERS
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Beginner workouts built for you
Take your workout experience to a new level with step-by-step workouts that blend different training methods, enabling you to reach your goals and eliminate the guesswork in the gym. Get toned, strong, and fit in a sustainable and accessible way.
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Set the tone for your fitness routine
During our 4-week beginner program, you will have access to simple yet effective workouts that keeps training accessible throughout your busy schedule. Our goal is for you to endure the process and commit to strength, ensuring that you make progress each week to achieve results.
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Remove the guesswork in the gym
As a beginner, we want to help you succeed by giving you a structured plan on how to approach your time in the gym. With DECRĒ Beginners, you'll have access to an 4-week guide that has been developed to help you begin your fitness journey.
Features
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Access to Coach Vince for 4 weeks
Reach out to Coach Vince with questions or concerns during the 4 weeks of your program
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Programming 4 days per week
3 days of strength training and 1 day of optional cardio, for a total of 4 weeks
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Exercise Video Guidance
Instructional videos from your coach to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coach will push you harder and deliver a program curated for beginners, all through an app
Equipment
Required
Access to a gym // Mini and Large Resistance Bands
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Conditioning

A

(B)Warm-up

Bodyweight Squat - 10x Bear Flex - 10x (Repeat 2x) Adductor rocks: 30 sec ea side Lunge & Reach: 30 sec ea side Band Active Hamstring: 30 sec ea side Scorpion W/Reach: 30 sec alternating Banded glute bridge: 20 sec Shoulder Taps: 20 sec (Repeat 2x)

B

Goblet squat.

8, 10, 12

C

2DB RDL

3 x 8

D

DB Incline

3 x 12

E

Lat Pull Down

8, 10, 12

F

Leg Extension.

2 x 20

G1

Tricep Rope Pushdown

2 x 15

G2

DB Bicep Curls.

2 x 10

Monday
Week 1 Day 2

Circuit

A

ACTIVE RECOVERY (Optional) Choose one: Light jog: 30 min (Outside or treadmill) Walk: 30 min (Outside or treadmill) Incline treadmill: 30 min 6%: Incline 3.0: Speed Bike: 30 min Elliptical: 30 min Stairmaster: 30 min Swimming: 30 min

Recovery

B

Band Stretching and Mobility

Band Hamstring Hold: 2-3 min ea side Band Active Hamstring: 2-3 min ea side Band Iron Cross: 2-3 min ea side Band Active Iron Cross: 2-3min 90/90 Hip Rotation: 30 sec alternating Pigeon W/rotation: 30 sec ea side

Tuesday
Week 1 Day 3

Prep

A

(B2) Warm-Up

Side to Side Lateral Walks: 30 sec Down Dog to toe touch: 30 sec alternating (Repeat 2x) Quadruped Sprinkler: 20 sec ea side Greatest Hamstring: 20 sec ea side Active Iron cross: 20 sec ea side Plank: 30 sec Banded Fire Hydrants: 30 sec ea (Repeat 2x)

B

Db sumo squat

8, 10, 12

C

Lying Leg Curl

3 x 10

D

DB Military Press

12, 10, 10

E

Goblet Split Squat

3 x 12

F1

DB Lateral Raise

3 x 12

F2

mb crunches.

3 x 15

Wednesday
Week 1 Day 4

Circuit

A

ACTIVE RECOVERY (Optional) Choose one: Light jog: 30 min (Outside or treadmill) Walk: 30 min (Outside or treadmill) Incline treadmill: 30 min 8%: Incline 2.5-3.0: Speed Bike: 30 min Elliptical: 30 min Stairmaster: 30 min

Conditioning

B

Band Stretching and Mobility

Band Hamstring Hold: 2-3 min ea side Band Active Hamstring: 2-3 min ea side Band Iron Cross: 2-3 min ea side Band Active Iron Cross: 2-3min 90/90 Hip Rotation: 30 sec alternating Pigeon W/rotation: 30 sec ea side

Thursday
Week 1 Day 5

Conditioning

A

(B)Warm-up

Bodyweight Squat - 10x Bear Flex - 10x (Repeat 2x) Adductor rocks: 30 sec ea side Lunge & Reach: 30 sec ea side Band Active Hamstring: 30 sec ea side Scorpion W/Reach: 30 sec alternating Banded glute bridge: 20 sec Shoulder Taps: 20 sec (Repeat 2x)

B

Leg Press

4 x 10

C

Modified Push-ups.

3 x 10

D

T-Bar Row

3 x 12

E

DB Bench Press.

3 x 12

F

D-bar Pulldown

3 x 12

G1

Chest Press Machine.

3 x 12

G2

Plate French Press

3 x 10

H

Machine Calf Raise.

2 x 15

Coach
More from Vincent Hall, DECRE
coach-avatar Vincent Hall

Vincent Hall is a retired D1 athlete with a degree in Health Education from the University of Houston. For 10+ years, Vincent has utilized his motivation, passion, and drive to coach a diverse range of clients and athletes.

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Let's Train: DECRĒ Beginners

Join our 4-week beginner program and let's reach your goals, together.

Get DECRĒ BEGINNERS
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FAQs
What's the difference between Team DECRĒ and the Beginner Program?
Team DECRĒ provides ongoing access to a supportive community, with workouts that are updated every 4-weeks. In contrast, the 8-Week Programs offer a structured, goal-oriented approach for those who prefer a clear, focused plan with predictable progression.
What happens after the 4-week program ends?
Once you purchase DECRĒ Beginners, you have a 4-week window to message Coach Vince with any questions or concerns. After the 4-week window ends, you will still have lifetime access to the program and can re-use it however much you'd like. However, the option to message your coach ends after 4 weeks.
Can I join Team DECRĒ after completing DECRĒ Beginners?
Yes! Team DECRĒ will be ready for you when you are.
The Proof
verified-athlete-avatar Sophia

Incredible program!

Verified Athlete

"When I first started in the gym, I needed so much guidance on how to reach my fitness goals. Now, I feel confident going into the gym because Coach Vince gave me the direction needed. I lost weight and now have clear goals for my workouts."

DECRĒ BEGINNERS
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