Luke Zocchi watches Dan Churchill while Dan does a one-armed push-up.
Centr Team

Have these mistakes crept into your bodyweight workouts?

Centr Team

What’s one of the most convenient – and effective – ways to work out at home? Bodyweight training.

While a bodyweight workout may remove the need for weights and equipment, that doesn’t mean it’s easy. If you’re struggling to get the hang of bodyweight or not seeing results from your workouts, you could be making these common mistakes.

1. You’re skipping the warm-up, tsk tsk!

If you want to achieve your fitness goals, don’t skip your warm-ups. A good warm-up prepares your body to perform a full range of motion, oxygenating your muscles, lubricating your joints, and focusing your mind for what’s to come. If you’re neglecting the warm-up, you’re increasing your risk of injury and won’t be performing at your full capacity (thus setting back your goals.)

2. Your technique is getting sloppy

If you’re trying to go too fast, or you’re getting tired and losing focus, your form is the first thing to slip. Be deliberate with each exercise, go through the full range of movement – even if it means slowing down the pace a little. Taking shortcuts will compromise your results, and could even result in injury. Before you start a bodyweight workout, take the time to learn the technique required for each move.

Ashley Joi and Dan Churchill performs the 'skater' exercise from Centr Unleashed.

Your trainers are your guides, so follow them and listen to their advice when it comes to form.

3. You’re not paying attention to nutrition

If you’re ignoring your diet and not fueling up with the right foods, it doesn’t matter how much you work out – your body won’t reward you with the results you’re looking for. Centr meal plans are tailored to work for your goal and ensure you’re getting all the nutrition you need. If you’re using bodyweight training to lose some unwanted weight, check out our Unleashed nutrition tips – if you want to see results, the work you put into your diet is just as important as the work you put in on the mat.

4. You’re not progressing

If your workouts don’t get progressively harder, you won’t see continuous improvements. To level up HIIT-style bodyweight workouts, you simply increase your work periods and decrease your rest periods. For example, you may intensify from 35 sec on/25 sec off, to 50 sec on/10 sec off. To make it easier for you, Centr Unleashed Beginner, Intermediate and Advanced programs all progress in difficulty and intensity throughout the six weeks, so all you need to do is follow your trainers and listen to your body to keep making progress.

5. Inconsistency is your middle name

Consistency gets results. If you train on Monday… then come back to it four months later, you’re not giving your body the chance to get into a rhythm and build on the hard work that has come before. Elevate your workouts to ‘unmissable appointment’ level in your calendar – if you make that commitment, results will follow. If you miss a day here and there, it doesn’t mean game over. Just make sure you’re always moving – stay as active as you can and do your best to incorporate at least some form of physical activity into your day.

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