Centr HIIT HIRT Strength trainer Luke Zocchi and HIIT Strength trainer Ashley Joi use a laptop to lo
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Centr Team

Meet Centr’s specialized short-term workout programs

Centr Team

Let’s face it, starting (and sticking to) a fitness habit can be hard. The good news is when you joined Centr, Chris Hemsworth’s team of experts became YOUR team of experts, and the hard stuff doesn’t have to be so hard anymore!

If you ask any Centr member, they'll tell you that one of the best ways to kickstart a fitness journey is with one of our specialized workout programs – streamlined, short-term programs that are designed to get you specific results (more on that later) and help level up your training.

Let’s dive into our current Program line-up and find the program that's right for you.

Centr Unleashed trainers Luke Zocchi, Ashley Joi and Dan Churchill.
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Centr Unleashed (Beginner, Intermediate and Advanced)

Length: 6 weeks
Training style: Bodyweight HIIT/HILIT
Equipment: No equipment required
Fitness level: Beginner to Advanced – select your intensity level before you begin for a customized program.

Centr Unleashed is the all-bodyweight program that gives you the freedom to work out anywhere – no equipment required. Trainers Luke Zocchi and Ashley Joi (with special guest appearances from Dan Churchill) will help you lose weight, get lean, boost your cardio and unleash a new level of fitness.

Centr Power creator Chris Hemsworth with trainers Bobby Holland Hanton and Luke Zocchi.
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Centr Power in Gym (Beginner, Intermediate and Advanced)

Length: 13 weeks per level
Training style: Muscle building
Equipment: A full gym is required
Fitness level: Beginner to Advanced – select your intensity level before you begin for a customized program.

Follow in Chris Hemsworth’s footsteps to build serious muscle, strength, and size with Centr Power in Gym. Designed by Chris and his personal trainer Luke Zocchi, you’ll work side by side with Chris’s stuntman Bobby Holland Hanton for 13 weeks to achieve maximum muscle growth across three progressive levels.

Chris Hemsworth’s stuntman Bobby Holland Hanton, wearing a grey tank top, performs a lat pulldown exercise with a resistance band.
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Centr Power at Home (Beginner, Intermediate and Advanced)

Length: 13 weeks per level
Training style: Muscle building
Equipment: Dumbbells, a bench (or box or chair) and resistance bands (with secure anchor points). If you’re training at an Advanced level, you will also require a barbell, weight plates and a pull-up bar.
Fitness level: Beginner to Advanced – select your intensity level before you begin for a customized program.

Centr Power at Home is the training program designed by Chris and Luke to get maximum results using minimal equipment. Train alongside Bobby, following the same training structure, targets and splits as the full-gym program.

Centr trainers Luke Zocchi & Alexz Parvi perform a dumbbell skater, an exercise in both Centr Circuit: Elevate and Elevate+.
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Centr Circuit: Elevate and Elevate+

Length: 6 weeks
Training style: High-intensity functional strength and cardio
Equipment: Dumbbells for both programs, plus small sand bags and a slam ball for Elevate+.
Fitness level: Intermediate to Advanced. If you’re a beginner, pace yourself and know your limits.

Discover the blueprint to total-body optimization in not one, but two progressive programs. Luke Zocchi and Alexz Parvi will get you moving in ways you’ve never known with high-intensity strength and cardio training that stacks compound movements to take your performance to new heights. Choose the dumbbell-only Elevate, or mix things up by adding a variety of fun equipment with Elevate+.

Centr trainers Maricris Lapaix, Ingrid Clay and Luke Zocchi perform variations of a torso twist exercise as part of the Functional Movement Challenge program.
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Functional Movement Challenge

Length: 6 weeks
Training style: Functional strength
Equipment: Dumbbells, with optional sand bags, slam ball, fabric bands and sliders to level up.
Fitness level: Intermediate to Advanced. If you’re a beginner, pace yourself and know your limits.

We’re challenging you to move better in everything you do with the Functional Movement Challenge. In this first-of-its-kind workout program, trainers Luke Zocchi, Ingrid Clay and Maricris Lapaix combine foundational movements – such as squats, pushes and pulls – into flows that move your body in all directions. You’ll build strength, mobility, stability, coordination and stamina that will benefit your life from the gym to the streets.

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28 Days of Core

Length: 4 weeks
Training style: Strength and HIIT
Equipment: No equipment required. Optional dumbbells.
Fitness level: Intermediate to Advanced. If you’re a beginner, pace yourself and know your limits.

Looking for a workout program that slots straight into your routine? It only takes 5 minutes a day to build your strongest abs ever with 28 Days of Core. Stack these fast and effective core burners onto your regular training or do it as a standalone challenge.

7
/21

Centr Sculpted

Length 6 weeks
Training style: High-intensity strength training
Equipment: Dumbbells
Fitness level: Beginner to Advanced – just follow the trainer demonstrating exercises for your intensity level.

Grab your dumbbells to build strength and sculpt lean muscle with home-friendly workouts from trainers Ingrid Clay, Luke Zocchi and Maricris Lapaix. With 4 unique 30-minute workouts each week and low-impact modifications, these workouts will teach you the fundamentals of strength, burn fat and maximize definition.

Centr Unlimited trainers Alexz Parvi and Luke Zocchi.
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Centr Unlimited (Beginner, Intermediate and Advanced)

Length: 6 weeks
Training style: A unique mix of exercise styles including HIIT, plyo, functional, Pilates, MMA and bodyweight strength.
Equipment: No equipment required
Fitness level: Beginner to Advanced – select your intensity level before you begin for a customized program.

We’ve teamed Luke Zocchi and Alexz Parvi to bring you a 6-week bodyweight program designed to help you burn, tone and build your fittest body ever. With 30-minute workouts and low-impact options, Centr Unlimited is suitable for anyone who wants to burn fat, improve their cardio fitness and get stronger with bodyweight.

9
/21

Centr Ignite (Beginner, Intermediate and Advanced)

Length: 6 weeks
Training style: A mix of styles including weighted strength training, HIIT, HIRT, plyo, Pilates, MMA and functional training.
Equipment: Dumbbells (one lighter pair and one heavier pair)
Fitness level: Beginner to Advanced – select your intensity level before you begin for a customized program.

Luke and Alexz will challenge you in all-new ways with Centr Ignite, a 6-week program that fuses classic bodyweight and dumbbell moves to activate full-body strength, sculpt every muscle and blast your cardio fitness.

10
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Centr Begin

Length: 3 weeks
Training style: Learn the basics of cardio and strength training.
Equipment: No equipment required. Optional fabric bands and tube bands.
Fitness level: Absolute beginners.

Centr Begin is for you if you’ve never worked out, found other ‘beginner’ workouts too difficult, or you’re returning to exercise after a long break. Build confidence with 3 achievable home workouts each week and be supported at every step by trainers you’ll love: our beginner cardio and strength expert Maricris Lapaix and foodie-meets-fitness favorite Dan Churchill.

Centr Fusion strength trainer Ashley Joi, BoxHIIT trainer Michael Olajide Jr. and PowerFlow yoga teacher Tahl Rinsky.
11
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Centr Fusion

Length: 6 weeks
Training style: Hybrid (BoxHIIT, Strength, PowerFlow)
Equipment: A workout mat and dumbbells
Fitness level: Beginner to Intermediate – both levels are demonstrated on screen at the same time.

Challenge your body and calm your mind with hybrid workouts and mindful movement. Mix it up with Strength training led by Ashley Joi, boxing-infused HIIT in the shape of Michael Olajide Jr.’s BoxHIIT, and yoga-meets-functional-strength-meets-cardio in Tahl Rinsky’s PowerFlow.

Centr 6 trainers Da Rulk, Ashley Joi and Luke Zocchi.
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Centr 6

Length: 6 weeks
Training style: Cardio and strength
Equipment: Just your body and a set of dumbbells
Fitness level: Beginner to Advanced – just follow the trainer doing the moves for your intensity level.

If you’re new to training, making a comeback, or ready to level up, Centr 6 is the program designed to kickstart your fitness goals. Inspired by the anytime, anywhere style of training that Chris finds most effective and enjoyable, Centr 6 can be done at home with minimal equipment. Trainers Luke Zocchi, Da Rulk and Ashley Joi will show you that training doesn’t have to be complicated.

Centr trainer Bobby Holland Hanton., wearing a grey gym top,  stands with a dumbbell raised in his right hand, over his head.
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Upper-Body Builder at Home (Beginner, Intermediate, Advanced)

Length: 8 weeks per level
Training style: Muscle building
Equipment: Dumbbells and a chair. If you’re training at Intermediate level, you will also need a bench and pull-up bar. For Advanced, add a barbell and weight plates. (If you don’t have a pull-up bar or barbell, alternative dumbbell exercises are provided.)
Fitness level: Beginner to Advanced – select your intensity level before you begin for a customized program.

Achieve targeted strength and muscle gains for your chest, arms, shoulders and back using minimal equipment at home. No matter your experience, Upper-Body Builder is designed to make your body goals a reality across three progressive levels.

Centr trainer Bobby Holland Hanton., wearing a grey gym top,  performs a bicep curl with a straight bar cable.
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Upper-Body Builder in Gym (Beginner, Intermediate, Advanced)

Length: 8 weeks per level
Training style: Muscle building
Equipment: A full gym is required.
Fitness level: Beginner to Advanced – select your intensity level before you begin for a customized program.

Test your limits and build serious muscle in your chest, arms, shoulders and back with Upper-Body Builder in Gym. Train alongside the experts in a full-gym program, maximizing your muscle mass and lifting power over three progressive levels.

Centr trainer Ashley Joi, wearing orange gym gear, performs a bodyweight squat.
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Glute Builder at Home (Beginner, Intermediate, Advanced)

Length: 8 weeks per level.
Training style: Muscle building.
Equipment: Dumbbells and a bench. If you’re training at an Advanced level, you will also require a barbell and weight plates.
Fitness level: Beginner to Advanced – select your intensity level before you begin for a customized program.

Strengthen and seriously tone your glutes using minimal equipment at home. Over three progressive levels, the effective Glute Builder workouts designed by Luke Zocchi will maximize booty results and deliver power gains for your entire posterior chain.

Centr trainer Ashely Joi, wearing burgundy gym gear, performs a reverse lunge with dumbbells.
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Glute Builder in Gym (Beginner, Intermediate, Advanced)

Length: 8 weeks per level
Training style: Muscle building
Equipment: A full gym is required.
Fitness level: Beginner to Advanced – select your intensity level before you begin for a customized program.

Designed by Luke Zocchi to target and challenge your lower body, Glute Builder in Gym will boost athletic performance and maximize definition across three progressive levels.

Centr 6: Phase II trainers Da Rulk, Ashley Joi and Luke Zocchi.
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Centr 6: Phase II

Length: 6 weeks
Training style: Cardio and strength
Equipment: Dumbbells
Fitness level: Beginner to Advanced – just follow the trainer doing the exercise variations for your intensity level.

Centr 6: Phase II is the follow-up program to Centr 6. Like the original program, Centr 6: Phase II will show you how to harness the power of consistency and repetition to push your training to the next level. Trainers Luke Zocchi, Ashley Joi and Da Rulk will guide you through bodyweight and weighted moves in an accessible style of training that Chris Hemsworth enjoys when he’s on the road.

Chris Hemsworth’s functional trainer Joseph ‘Da Rulk’ Sakoda does one of his signature exercises – a switch.
18
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Centr Masterclass: Da Rulk

Length: 13 sessions
Training style: Functional training
Equipment: None
Fitness level: Beginner to Advanced – everyone starts with the Beginner series, and you move on as you master the moves.

Looking to unlock your body’s potential and learn to move like never before? Centr Masterclass: Da Rulk is just what you’ve been searching for.

Centr’s yoga teacher Tahl Rinsky and Pilates instructor Sylvia Roberts pose in a bright room where the Centr Align program was filmed.
19
/21

Centr Align

Length: 4 weeks
Training style: Yoga and Pilates
Equipment: None
Fitness level: Beginner to Intermediate

In Centr Align, yoga meets Pilates to help you build strength, tone, and confidence. Designed by dynamic yoga expert Tahl Rinsky and Pilates instructor Sylvia Roberts (and featuring guest appearances from Luke Zocchi and Bobby Holland Hanton), Centr Align combines two distinct but complementary training modalities for a program that offers full-body benefits.

20
/21

Cable Builder

Length: 9 weeks
Training style: Cable machine (functional trainer) muscle-building
Equipment: Any cable machine with a Smith bar (or access to a separate Smith bar) and access to EZ curl bar, multi-function belt and straight bar attachments
Fitness level: Intermediate to Advanced

Get strong in your home gym with the dedicated cable machine program from strength experts Luke Zocchi and Jess Kilts. They’ll help you make the most of your machine and your muscles with fast and efficient workouts – no free weights required.

Centr trainers Ingrid Clay and Luke Zocchi perform an alternating bicep curl and a decline chest fly using the Centr 1 cable machine, as part of the Centr 1 Strong program.
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Centr 1 Strong

Length: 9 weeks
Training style: Cable machine (functional trainer) muscle-building
Equipment: Designed specifically for the Centr 1 Home Gym functional trainer. (You can use any cable machine, but differences in machines may mean you need to adjust your machine differently than is depicted.)
Fitness level: Intermediate to Advanced. Also beginners who feel ready to level up.

The proven Centr approach to building muscle meets a one-of-a-kind home gym in Centr 1 Strong. Designed specifically for the Centr 1 functional trainer, you’ll train alongside experts Luke Zocchi, Ingrid Clay and Maricris Lapaix to amplify your muscle mass and achieve total-body strength.

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