Full-body workout - Beginner Full-body workout - Beginner
Centr Team
15 Sep 2021
Back squats
Target: Glutes, hamstrings, quads, hip abductors and adductors, core
Form tips:
- As you lower into your squat, cast your eyes slightly downward – this will prevent you craning your neck and excessively arching your lower back.
- To stop your knees caving in, focus on keeping them in line with your toes.
Plank on elbows
Target: Core
Form tips:
- Set up with your elbows directly under your shoulders.
- To maximize your core activation, tuck in your butt and squeeze your glutes.
Horizontal lat row
Target: Lats, shoulders, back
Form tips:
- Hinge at your hips, keep your back straight and core engaged.
- Don't overload the weight as this can throw you off balance.
- Stay in control of the bar at all times.
- Squeeze your elbows into your ribs as you row back to maximize muscle activation.
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.
