DECRĒ BEGINNERS
Vincent Hall, DECRE
Functional Fitness, Strength & Conditioning, Functional TrainingAre 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.
A1
Jumping Jacks.
1 x 45
A2
Air Squat.
1 x 15
A3
Adductor Rocks.
1 x 20
A4
Lunge & Reach
A5
Banded Fire Hydrants
B
Goblet squat.
3 x 12
C
2DB RDL
3 x 8
D
DB Incline
3 x 12
E
Lat Pull Down
3 x 10
F
Leg Extension.
2 x 20
G1
Tricep Rope Pushdown
2 x 15
G2
DB Bicep Curls.
2 x 10
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
A1
drop squats
1 x 45
A2
Side to Side Lateral Walks
1 x 30
A3
Down do to toe touch
1 x 10
A4
Band Active Iron Cross
1 x 20
A5
Plank
1 x 30
B
Db sumo squat
3 x 12
C
Lying Leg Curl
3 x 10
D
DB Military Press
3 x 12
E
Goblet Split Squat
3 x 12
F1
DB Lateral Raise
3 x 12
F2
mb crunches.
3 x 15
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
A1
Jumping Jacks.
1 x 45
A2
Air Squat.
1 x 15
A3
Adductor Rocks.
1 x 20
A4
Lunge & Reach
A5
Banded Fire Hydrants
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
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.
Join our 4-week beginner program and let's reach your goals, together.
Get DECRĒ BEGINNERS
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."
