FAQ: What you need to know about Centr Unleashed

You've got questions, we've got answers. Find out more about the ultimate 6-week bodyweight challenge here.

Why is it called Centr Unleashed?
Centr is breaking the chains that stop you from getting into a fitness routine by unleashing a new way to train. A 6-week bodyweight program, Centr Unleashed gives you the freedom to work out anywhere, no equipment required.

What will Centr Unleashed help me achieve?
The program is designed to help you lose weight, lean out your total body and improve cardiovascular fitness.

What kind of workouts are in Centr Unleashed?
You’ll get 5 x HIIT/HILIT, 1 x stretching session and 1 x bonus challenge each week over 6 weeks. HILIT is high-intensity, low-impact training. And they’re all bodyweight exercises, so no equipment required! The workouts are coached by Ashley Joi and Luke Zocchi, with special appearances each week by Dan Churchill.

Is Centr Unleashed for all intensity levels and goals?
Unleashed is a stand-alone program and will get the best results if your goal is set to Lose Fat, Get Toned, Increase Cardio Endurance, Everyday Strength & Mobility or Stay Healthy & Fit. Members aiming to build muscle can join in the fun, but should keep up their weight sessions to maintain muscle growth.

You can select your intensity level from the Programs section: Beginner, Intermediate or Advanced.

How do I know what level to choose?
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 confused? Try the first few Unleashed workouts on Intermediate level. If you’re nailing the moves and still have more to give, level up to Advanced. If you’re consistently unable to finish the workout, that’s okay. Switch to Beginner to build up your strength – you’ll still be challenged as the program helps you progress.

Remember Centr Unleashed is a progressive program, so you will build your cardiovascular fitness as days and weeks progress. Your first workouts should be a little tough, but Luke and Ashley will get you through!

It’s too easy!
Make sure you’re going at full speed during your work phases, and cut your rest periods short. The best way to level up with bodyweight exercises is by busting out maximum reps! Feel free to add light hand weights to the exercises if you have any around.

It’s 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.

How do I modify Centr Unleashed?
You'll notice modifications for plyometric (explosive jumping) moves to reduce the impact, and your trainers will talk you through mixing up the movements. Remember to work within your limits – if you ever need to swap to a lower-intensity move, go ahead and be proud you’re still moving and not stopping!

I have dumbbells – can I use them for Unleashed?
Of course! Most exercises can be modified to add in dumbbells, just make sure you have good technique and you don’t overwork your muscles.

What do I do if I miss a workout?
If you miss a workout, don’t worry! You can either go back and complete the workout or simply pick up with the next day’s workout.

What should I do to protect my wrists?
If you struggle with sore wrists, before you jump into another workout try this session with Sylvia to warm up your wrists. Rhis session with Tahl is also perfect for before or after a workout to take the strain off.

During the workout itself, you can protect your wrists by keeping good form at all times, even if that means slowing down. Alternatively, try going up on your fists for exercises like crab crawls and push-ups. And remember, if you have pre-existing injuries, always get clearance from a medical professional before starting a new training program.

Why isn’t there a mod for everything?
While Luke and Ashley have created modifications for most of the exercises, we know that every body is different. Remember you can always reduce: reduce the range, reduce the depth or reduce the reps to make it suitable for your fitness and ability.

Centr 6 has all the levels in one workout – why is it not the same?
In Centr 6, each trainer displays a different training intensity level. If you want to level up or down Unleashed, simply select a different intensity level in the Programs section. And remember, Unleashed is a progressive program – so the challenge will increase as your cardio fitness improves.

With no need for weights or gym equipment, Unleashed will help you shed unwanted body fat, lean out and improve your cardiovascular fitness. Every single day of the 6-week program will feature unique workouts so you never get bored.

Do I have to do all 7 days of workouts?
No. We recommend doing 5 workouts per week to achieve maximum results, but you may want to skip the weekly challenge, especially if you're a beginner (they’re pretty tough!) or you’ve reached your limit. The challenge is there as a bonus if you can handle it, while stretching session is great for your muscle recovery.

Can I take an extra rest day if needed?
Absolutely. We encourage you to listen to your body, especially if you are new to working out. We don’t want you to push yourself so hard that you burn out or get injured.

Will Centr Unleashed be available in the Programs section once it finishes?
Yes. You can start or come back to Unleashed at any time.

Is there a special meal plan?
Continue to follow the meal plan in Your Plan, which has been personalized for your goal and sex.

Can I complete Centr Unleashed and my normal workouts alongside each other?
Centr Unleashed is a stand-alone program that will get you results without having to add extra workouts. If you have excess energy, you are welcome to also do the daily workouts in Your Plan, but be sure to listen to your body and don’t overdo it! Muscles need to rest in order to recover and grow.

Also remember that Unleashed is not designed to add muscle, so if your goal is to build muscle, you should keep up your strength training.

What should I do when I finish Centr Unleashed?
If you dug the challenge Unleashed gave you on Beginner or Intermediate, try jumping up to the next intensity level and revisit the challenges with Dan to really smash them.

If you enjoyed training with Luke and Ashley, check out their workouts in the Explore section. If you have equipment, try their sessions with dumbbells and kettlebells to start working on your strength.

Of course, you'll find plenty of challenging options in the Programs section – whether you want to stick with bodyweight, train with dumbbells only, or try something completely different.

I have injuries can I still do Centr Unleashed?
If you have pre-existing injury, we strongly recommend you seek advice from a medical professional prior to commencing any new workout regimen. Once you have been given the green light, be sure you make any necessary modifications to cater to your injury. Drop us an email at hello@centr.com if you need further assistance.