This Plan Will Help You Get Back Into Exercise (Free & for All Levels)

Before you start anything you have to make a decision to do it. The same is true when you start the right workout. We’ve put together a 4-week training plan in the adidas Training app to make the beginning easier for you.

3 Reasons Why You’ll Benefit from This Training Plan

  1. You add variety to your workouts:
    This plan offers many different exercises to keep you from getting bored when you work out. You’ll learn lots of new exercises and strengthen different muscle groups.
  2. You save time:
    You can do any of these workouts in 15 to 20 minutes, no matter your fitness level. All you need are workout clothes and an exercise mat. You can do the exercises anywhere — no matter whether you are traveling, at home, or in the office.
  3. You get a full-body workout and core training:
    This full-body workout focuses on an important area: your core.(1) Strengthening the muscles in your core improves your stability, straightens your posture, strengthens your back, and also tones your abs. A stable core also reduces strain on your spine and stabilizes it.

This could be your first workout:

Are you ready to try the 4-week training plan? Just answer one question in the adidas Training app and you can start your plan!


Tom Koscher As a personal trainer and running coach, Tom loves to inspire and challenge others with creative workout ideas. He simply cannot resist fitness challenges. Tom's motto is: why walk when you can run? View all posts by Tom Koscher