Full-body workout Full-body workout
Centr Team
03 Oct 2021
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.
Back squat
Target: Glutes, hamstrings, quads, hip abductors and adductors, core
Form tips:
- As you lower into your squat, cast your eyes slightly downward – this will prevent you craning your neck and excessively arching your lower back.
- To stop your knees caving in, focus on keeping them in line with your toes.
Barbell glute raise
Target: Glutes, hamstrings
Form tips:
- Ensure your back is well positioned on the bench before lifting the bar.
- Feet should be kept at hip-width apart.
- Keep your eyes on the horizon line and chin tucked in – this will allow better core activation and prevent arching your back as you drive your hips up.
- If you find it hard to balance the bar, try using a wider grip.
Anchored standing front raise
Target: Shoulders, core
Form tips:
- Ensure there is tension in the band before you begin the exercise.
- Core and glutes engaged, shoulders down and chest up.
- Only raise your arms up as high as you can while keeping your shoulders depressed.
- Keep your arms tucked into your armpits as you lower the band to engage your lats.
Anchored standing curls
Target: Biceps, core
Form tips:
- Ensure there is tension in the band before you begin the exercise.
- Core and glutes engaged, shoulders down and chest up.
- To maintain tension in your biceps, don't rest at the top or bottom of the curl.
T-bar bent-over rows
Target: Shoulders, back, core
Form tips:
- Your torso should remain relatively horizontal and your back straight.
- Row with your shoulders, not your upper traps.
- Squeeze your shoulder blades together at the top of the lift.
Anchored tricep pushdowns
Target: Triceps
Form tips:
- Ensure there is tension in the band before you begin the exercise.
- Core and glutes engaged, shoulders down and chest up.
- Keep your elbows in line with your shoulders, don't let them flare.
- Aim to feel the squeeze in the back of your upper arm as you straighten your arms.
Anchored V-sits
Target: Core
Form tips:
- Ensure the band is securely looped over your feet and has enough tension before starting.
- Keep your core engaged to support your spine as you lean back.
- Draw your belly button in toward your spine as bring your knees toward your chest.
