Full-body workout Full-body workout
Centr Team
22 Sep 2021
Dumbbell reverse lunge
Target: Glutes, quads, hamstrings, core
Form tips:
- To maintain balance, control your weights and don't rush through the movement.
- Tuck in your butt and keep your core engaged to avoid arching your back as you lunge backward.
- Your hips, knees and ankles should be aligned throughout.
Chin-up
Target: Lats, back, shoulders, biceps
Form tips:
- Don't shrug your shoulders up as you pull upward, to keep your neck and shoulders safe.
- Maintain a strong core and neutral spine in order to control the movement.
- To maximize lat activation, engage your glutes, keep your chest high and squeeze your elbows in at the top of the movement.
- Focusing your eyes on a spot a little above where you're lifting to will help you maintain good form.
Barbell front squat
Target: Glutes, quads, hamstrings, core
Form tips:
- Keep your chest and elbows up high, to prevent rounding your back.
- Knees should stay in line with your toes to ensure they're not caving in.
Dumbbell kickbacks
Target: Triceps, shoulders
Form tips:
- Choose a weight that allows you to lock out your elbows on every single rep.
- Elbows should stay close to your waist.
- Aim to feel a squeeze at the back of your arm as you lock it out.
- Maintain a neutral spine throughout to reduce stress on your lower back.
45-degree incline bench press
Target: Upper chest, shoulders, triceps
Form tips:
- Don't lower the weights below your chest, as it may compromise your shoulders.
- Plant your feet underneath your knees, either side of the bench, to engage your glutes and stablize your body.
- Engage your core to support your lower back.
- Keep your chest up to ensure you're working the correct muscles.
- Keep your elbows tucked in at around 45 degrees to your torso to avoid internal shoulder rotation.
Skydivers
Target: Back, glutes, core
Form tips:
- Push your hips into the floor and squeeze your glutes to prevent arching your lower back.
- As you lift your limbs, think length and height – extending your muscles for maximum gain.
