Full-body workout Full-body workout
Centr Team
26 Aug 2021
Arnold press
Target: Shoulders
Form tips:
- Use a lighter weight to ensure you can maintain good form through a full set.
- Stop at the top of the lift when your arms and shoulders reach a standard shoulder press position – over-rotation can cause injury.
- Keep your core engaged, chest up and eyes facing forward throughout to maintain good posture.
Dumbbell forward lunge
Target: Quads, glutes, hamstrings, calves
Form tips:
- Make sure you're balanced before lunging.
- Keep your feet facing forward, hips square and knees moving in line with your toes.
- Aim to create a 90 degree angle with your knees as you lunge down.
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.
Front plate raise
Target: Shoulders, serratus anterior (sides of your upper chest), traps, chest, biceps
Form tips:
- Engage your core and glutes and keep your hips tucked in throughout to avoid cheating the movement with your back.
- Pick a weight you can safely control and grip the plate firmly.
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.
Suitcase bent-over row
Target: Lats, traps, romboids, core, glutes, hamstrings
Form tips:
- Back straight and core engaged to ensure you're working the correct muscles.
- Ensure the barbell is balanced throughout the exercise.
- If you're struggling to balance the barbell or it's too heavy, switch to a dumbbell or kettlebell.
Dumbbell skull crushers
Target: Triceps
Form tips:
- Watch your elbows don't flare out or get too close – keep them shoulder-width apart.
- Bring the dumbbells down slightly above your forehead.
- Aim to feel the squeeze at the back of your arms as they lock out.
- Your core should be engaged throughout.
Supermans
Target: Back, glutes, hamstrings
Form tips:
- As you raise your arms and legs, think stretching for length rather than height.
- Don't try to force extra range, as this can over-extend your spine.
- Keep your butt tucked in and glutes activated.
