Full-body workout Full-body workout
Centr Team
15 Sep 2021
Deadlifts
Target: Back, lats, glutes, hamstrings, quads, core
Form tips:
- Take the time to set up and ensure you are balanced before each rep.
- Make sure the bar is in front of your shins, over the middle of your feet.
- As you stand up, your knees and hips should work together to lift.
- Squeeze your glutes as you rise up.
- Beginners, close your fists when gripping the bar so it doesn't slip.
Bodyweight skull crushers
Target: Triceps, shoulders, core
Form tips:
- Maintain a neutral spine throughout.
- Activate your core and glutes to better control your movement.
- Aim to feel the squeeze at the back of your arms when they lock out.
Barbell forward lunge
Target: Glutes, quads, hamstrings, core
Form tips:
- Balance is key – stay in control of your barbell and don't rush through the movement.
- Brace you core for stability and keep your knees in line with your toes.
- If you're a beginner, close your fists when gripping the bar so it doesn't slip.
Single-arm dumbbell press
Target: Shoulders, chest
Form tips:
- Set up with your feet hip-width apart and core engaged to stay balanced.
- Try not to hike up your traps when pressing the dumbbell up – make your shoulders do the work.
- Control the weight throughout the movement.
- Don't lower the dumbbell below your chin line.
Dumbbell rear raises
Target: Shoulders (back), serratus anterior (sides of your upper chest), traps
Form tips:
- Focus on good form, not how heavy you can lift.
- Keep your chest up.
- Don't swing your arms up using momentum – control every lift.
- Keep your arms relatively straight, with just a slight bend at the elbows, to ensure you're working the correct muscles and not overcompensating with your back.
Wide-grip pull-up
Target: Lats, shoulders, back, glutes
Form tips:
- Core tight and back strong to control the movement.
- Avoid shrugging your shoulders up as you pull upward.
- Draw your elbows into your ribs to ensure you're using your lats, not your forearms, to pull up.
Standing bar curls
Target: Biceps
Form tips:
- Stand up straight with core and glutes engaged.
- Control the exercise and avoid using momentum – the only movement should come from your arms.
- Avoid resting at the top or bottom of the curl to maintain tension in your biceps.
Hanging leg raise
Target: Core, back, shoulders
Form tips:
- Your core should be working, not your hip flexors, so avoid using momentum to lift your legs up.
- Tuck your hips in and focus on drawing your belly button into the spine as you lift your legs.
- Maintain a slow and controlled tempo.
