Centr Unleashed: read this before you start

Who needs a gym when you've got Luke and Ashley?

As your progress through the program the level of difficulty will increase. That doesn’t mean Beginner level will suddenly be Advanced, but on each intensity the workouts will keep pace with your improving fitness.

Because every workout is unique, the variety of exercises will keep you – and your body – guessing at what’s to come. And when you’re less focused on how much effort you’re putting in, your workouts will fly by in no time!

How does it work?

Each week for 6 weeks, Luke and Ashley will take you through 5 HIIT/HILIT workouts targeting upper body, lower body, and cardio, with core work mixed in. HILIT is high intensity without the impact, so you can still smash a great workout even with low-impact modifications.

The Unleashed workouts are designed to replace the daily workouts in Your Plan, so unless you’re looking for an extra session, stick to the Unleashed schedule.

The program is split into Beginner, Intermediate and Advanced training levels – which you select when you start the program.

There will also be one stretching session and one workout challenge each week – with Dan Churchill dropping in to help you test where you’re at.

How do I know which level to choose?

Completing the program at a higher intensity level means performing each exercise for longer, with shorter rest periods between exercises and rounds.

Launch yourself into the fitness stratosphere, Zocchi-style!

No matter the intensity level, you will be able to modify the exercises by listening for your trainer’s cue and following the HILIT move in the video.

You should choose your intensity level based on your current cardiovascular fitness, following this general guide:

Beginner: if you do 0-1 cardio workouts a week, or if you’re just getting back into fitness after a hiatus
Intermediate: if you do 2-3 cardio workouts a week
Advanced: if you do cardio workouts 4+ times a week.

Still unsure? Try the first few workouts on Intermediate – if you’re not breaking a sweat, switch up to Advanced. If you’re consistently unable to get through it, that’s okay. Level down to Beginner to build up your fitness.

What if I still find it too easy?

Make sure you’re going at full speed during your work periods, and cut your rest periods short. The best way to level up bodyweight exercise is by busting out maximum reps.

What if I still find it too hard?

We all have to start somewhere! Remember, if you are moving, you are working. You don’t have to keep pace with your trainers, take it at your OWN pace, focusing on form and working within your body’s limits. Time out your reps to slow deep breaths. You should feel proud of your commitment to the workout, not disappointed that you can’t ‘keep up’.

And if something doesn’t feel right, always take the modification or stop and rest.

Sometimes the challenges get a bit silly. We'll tell you about the frogs later.

What will the Challenges be like?

At the end of each week, Unleashed drops a challenge to test where you’re at – helping you keep track of your progress throughout the program. They’re going to be tough, but that gives you something to work toward.

If you can’t get through a challenge the first time, you can always come back after you’ve had a few weeks to become totally Unleashed!