Full-body workout - Intermediate Full-body workout - Intermediate
Centr Team
15 Sep 2021
Barbell front squats
Target: Glutes, quads, core, hamstrings
Form tips:
- Engage your core and keep your chest up and elbows high to ensure you're not rounding your back.
- Plant your feet firmly on the floor – your heels and toes should stay down throughout.
- Keep your knees in line with your toes to stop them caving in as you squat down.
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.
Seated lat pulldown
Target: Lats, shoulders, back
Form tips:
- Engage your core.
- Keep your collarbone up.
- Only pull the bar down as low as you can without your shoulders rotating internally – this is usually down to around nose level.
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.
