Full-body workout - Beginner Full-body workout - Beginner
Centr Team
26 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.
Tricep skull crushers
Target: Triceps
Form tips:
- Activate your core.
- Elbows should remain shoulder width apart – avoid flaring out or drawing closer in, as this can cause elbow strain.
- Aim to bring the bar down slightly above your forehead.
- Focus on feeling the squeeze at the back of your arms as they lock out.
Cable bicep curls
Target: Biceps
Form tips:
- Focus on controlling the downward phase of the curl – this will ensure you're working your biceps harder and not relying on momentum from the cable.
- Don't rest your arms at the top or bottom of the curl, keep moving to maintain tension in your biceps.
