Full-body workout Full-body workout
Centr Team
28 Jul 2021
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.
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.
Kettlebell swing
Target: Glutes, hamstrings, hips, core
Form tips:
- Drive the swings from your hips, not your knees or by lifting the weight with your arms.
- Hinge at the hips, driving them back as the kettlebell passes under your butt, then push your hips forward and squeeze with your glutes to sing it back out.
- Engage your core and maintain a neutral spine throughout.
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.
Dumbbell bent-over row
Target: Back, shoulders, core
Form tips:
- To work the right muscles, keep a neutral spine and your core engaged.
- Activate your obliques on the opposite side from the arm you're rowing to maintain balance.
Zottman curls
Target: Biceps
Form tips:
- Keep your chest up and shoulders down.
- Pace and control your curls to ensure you're using your biceps, not momentum – especially on the downward phase.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Close-grip bench press
Target: Triceps, chest, shoulders
Form tips:
- Don't make your grip too narrow – keep it at shoulder width to avoid aggravating your shoulders.
- Firmly plant your feet under your knees and drive your knees out to help engage your glutes and stabilize your body.
- Engage your core to support your lower back.
- Chest up high to ensure you're working the correct muscles.
Barbell skull crushers
Target: Triceps, shoulders
Form tips:
- Keep your elbows in line with your shoulders, don't let them flare out.
- Bring the bar down just above your forehead – this will decrease the angle of elbow flexion.
- Focus on feeling the squeeze in the back of the arm as you lock out.
- Maintain an engaged core throughout.
