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EXCLUSIVE: Try this training from the New Centr Unleashed Plan



If you've worked out at home a lot since the COVID-19 lockout started, you probably know that you don't need fitness equipment to take part in a top-notch workout. With the right body weight movements in your routine, you can get stronger and fitter without a dumbbell in sight.

The team behind Chris Hemsworth's fitness app Centr also knows this. That's why they launched the new Centr Unleashed training plan, which includes more than 30 workouts consisting entirely of body weight movements.

Centr sent us this video workout to share with you before other people get an insight. 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

] Do two rounds of the following exercises.

1 Kneeling Push-Up

Repetitions 35 Break 25 sec.

Go into a push-up position, but on your knees. Lower your chest towards the floor and then push it up again.

2 high knees

repetitions 35 rest 25 sec.

Run on the spot and raise your knees to your chest. [19659006] Crunch 3 elbows

Repetitions 35 Rest 25 sec.

Lie on the floor with your knees bent and your feet flat. Place your elbows on the floor – they stay there throughout the movement to make crunching a little easier. Use your abs to lift your shoulders off the floor, then return with control.

4 Superman

Repetitions 35 Rest 25 sec.

Lie down in front of you with your arms outstretched. Raise your right arm and left leg, then bring them back down and raise the opposite limbs.

5 Woodchop left

Reps 35 Rest 25sec

Spread your feet a little wider than shoulder-width apart. Fold your hands together and twist your torso to bring them to the side of your left knee. Turn your torso and raise your hands over your right shoulder. Then turn it back down to repeat.

6 Woodchop right

Reps 35 Rest 25sec

As above, but start turning on your right knee and finishing it over your left shoulder.

7 Push the handle

. Repetitions 35 Pause 25 sec.

Get into a print position – this time on your feet. Do a push-up, then tap the floor with your left hand just in front of your right hand, keeping the plank position high. Then press again and type with your right hand just in front of your left hand. Knock further, alternately.

8 L-sit

Reps 35 Rest 25sec

Lie on the floor with your legs together and stretch out in front of you. Lift your legs a little off the floor and lift your torso with your hands on the floor on both sides to support you. This is the starting position. Continue to raise your legs and torso to form a V shape, then return to the start.

9 Loungers increase YTW

repetitions 35 rest 25 sec.

Lie on your front with your shoulders and your head lifted off the floor. You will shape the letters Y, T and W with your arms and lift your arms off the ground in any position. For the Y, stretch your arms diagonally in front of you and then raise and lower your arms. Walk straight into the T-Raise with your arms outstretched and then raise and lower your arms. End with the W by bending your elbows about 90 °, raising and lowering your arms.

10 Russian rotation

repetitions 35 rest 60 seconds

Sit with your torso on the floor at an angle of 45 °, your knees bent and your heels on the Ground. Hold this position, bring your hands together and turn them left and then right by rotating your torso.

Try Centr Unleashed in the Centr app (available on the App Store and on Google Play). from May 18. You can get a free seven-day trial of the app that costs £ 22.99 a month, £ 44.99 a three-month period, or £ 93.99 a year.


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