Full-body workout Full-body workout
Centr Team
25 Oct 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.
Standing tricep extension
Target: Triceps, shoulders, core
Form tips:
- Keep your core activated throughout and avoid slouching.
- Focus on feeling the squeeze at the back of your arms when you lock out.
Barbell reverse lunge
Target: Glutes, quads, hamstrings, core
Form tips:
- Keep your butt tucked in and core engaged to avoid excessive arching in your lower back as you lunge.
- Balance is key, so stay in control of your barbell and try not to rush through the movement.
- If you're a beginner, be sure to close your grip on the barbell so it doesn't slip.
Front raise
Target: Shoulders, upper chest, core
Form tips:
- Make sure the band is firmly anchored under your foot and there is enough tension at the start of the movement.
- Lock your shoulders down – make sure they don't hike up.
- Keep your core and glutes engaged to ensure the correct muscles do the lifting, and prevent your back from arching.
- Don't raise the band higher than you can control it.
- Keep the entire movement slow and controlled.
Dumbbell lateral raise
Target: Shoulders (side), serratus anterior (sides of your upper chest), traps, pecs
Form tips:
- Engage your core.
- Lead with your elbows, maintaining a slight bend in your arms throughout.
- Don't swing your arms up using momentum – control your lifts.
- Avoid shrugging excessively with your traps, as this may cause neck or shoulder pain.
Lying lat pulldown
Target: Lats, back, shoulders
Form tips:
- Ensure the band is firmly anchored around a solid object, and there is enough tension throughout the movement.
- Begin the move by depressing your shoulder blades, then pulling your elbows toward the bottom of your ribcage.
- Engage your core and glutes to support your lower back.
- Do not raise your head – keep it facing down.
- If the tension in the band prevents you from completing the entire movement, position yourself slightly closer to the anchor point or switch to a lighter band.
Standing reverse grip curls
Target: Biceps, brachialis
Form tips:
- Start with a lighter weight until you lock in good form.
- Maintain neutral wrists to protect your forearms and ensure you're working the right muscles.
- Keep your core and glutes activated, and elbows tucked in close to your body.
Plank rotation
Target: Core, shoulders, glutes
Form tips:
- Ensure your hands are placed directly below your shoulders.
- Shoulders down, and glutes and core engaged for maximum stability.
