Full-body workout - Beginner Full-body workout - Beginner
Centr Team
12 Aug 2021
Back squats
Target: Glutes, quads, hamstrings, core, back, shoulders
Form tips:
- Look slightly downward as you lower into your squat to avoid craning your neck and arching your lower back.
- It's important to keep your back straight throughout – don't curl your butt under at the bottom of the squat.
- To stop your knees from caving in, ensure they're always in line with your toes
- Only squat to a depth you can control with the weight you are lifting.
- If you're a beginner, close your fists when gripping the bar so it doesn't slip out.
Dead bug
Target: Core
Form tips:
- Ensure your lower back stays glued to the floor so you don't overuse it. If you're struggling to keep it down, take a rest.
- Arms and legs should be raised and lowered simultaneously.
- To get maximum results for your core, think about lengthening your limbs as you reach out, and contracting your core as you draw them back in.
Neutral grip pulldown
Target: Lats, shoulders, back
Form tips:
- Keep your head and chest facing upward.
- To keep your shoulders safe, think about pulling your chest up to the handles as you pull the cables down.
- Only load up a weight that you're able to control through the entire movement.
Face pulls
Target: Shoulders, traps, rhomboids
Form tips:
- Keep your head up and your chin tucked in.
- Your core should be engaged, your back straight and firmly plant your feet.
- A slight bend in your knees will help stabilize your body.
- When pulling back the cable, visualize separating your hands as far out to the sides as you can – this will help you target the correct muscles.
Hammer curls
Target: Biceps, chest
Form tips:
- Pace and control the movement to ensure you're using your biceps, not momentum.
- Don't cheat the range at the bottom of the curl – make sure you're getting maximum benefit from every rep.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
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.
