If you have been working out at home more frequently since the COVID-19 lockdown began, then by now you’re probably well aware that you don’t need gym equipment to get in a top-quality training session. With the right bodyweight moves in your routine, you can get stronger and fitter without a dumbbell in sight.
The team behind Chris Hemsworth’s fitness app Centr know that too. That’s why they’ve launched the new Centr Unleashed training plan, which has more than 30 workouts made up exclusively of bodyweight moves.
Centr sent us this video workout to share with you before anyone else got a look-in. That’s right, you won’t find it anywhere else on the internet right now, so enjoy an exclusive first look at the Centr Unleashed bodyweight workouts.
Centr Unleashed Workout
Complete two rounds of the following exercises.
1 Kneeling press-up
Reps 35 Rest 25sec
Get into a press-up position, but on your knees. Lower your chest towards the floor, then push back up.
2 High knees
Reps 35 Rest 25sec
Run on the spot, raising your knees to your chest.
3 Elbow crunch
Reps 35 Rest 25sec
Lie on your back with your knees bent and feet flat on the floor. Rest your elbows on the floor – they’re going to stay there throughout the movement to make the crunches a little easier. Use your abs to lift your shoulders off the floor, then come back down with control
4 Superman
Reps 35 Rest 25sec
Lie face down with your arms extended in front of you. Raise your right arm and left leg, then bring them back down and raise the opposite limbs.
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5 Woodchop left
Reps 35 Rest 25sec
Stand with your feet a little wider than shoulder-width apart. Clasp your hands together and rotate your torso to take them to the side of your left knee. Twist your torso and raise your hands above your right shoulder, then rotate back down to complete one rep.
6 Woodchop right
Reps 35 Rest 25sec
As above, but start the twist by your right knee, finishing above your left shoulder.
7 Press-up hand tap
Reps 35 Rest 25sec
Get into a press-up position – on your feet this time. Perform a press-up, then tap the floor just outside your right hand with your left hand, maintaining the high plank position. Then do another press-up and tap just outside your left hand with your right. Continue, alternating taps.
8 L-sit
Reps 35 Rest 25sec
Lie on the floor with your legs together and extended in front of you. Lift your legs a little off the floor and raise your torso, with your hands on the floor either side of you to support you. This is the starting position. Raise your legs and torso further to form a V-shape, then return to the start.
9 Lying YTW raise
Reps 35 Rest 25sec
Lie on your front with your shoulders and head lifted off the floor. You’re going to be forming the letters Y, T and W with your arms, lifting your arms off the floor in each position. For the Y, extend your arms in front of you at an angle, then lift and lower your arms. Go straight into the T-raise with your arms extended to the sides, then lift and lower your arms. Finish with the W by bending your elbows to around 90°, lifting and lowering your arms.
10 Russian twist
Reps 35 Rest 60sec
Sit on the floor with your torso at a 45° angle, your knees bent and your heels on the floor. Holding this position, bring your hands together and rotate them over to your left side, and then your right, by twisting your torso.
Try Centr Unleashed on the Centr app (available on the App Store and Google Play) from 18th May. You can get a free seven-day trial of the app, which costs £22.99 a month, £44.99 for three months or £93.99 a year.
