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Centr Team

Find the Centr workout program for your goal

HYROX Starter and HYROX Accelerator

Length: 12 weeks
Training style: Hybrid training to build functional strength and cardio endurance, plus race-day simulations
Equipment: At a minimum you will need dumbbells, kettlebells, jump rope, wall ball, bench, sandbag and a weight plate. From week 6 you will need access to a gym (or HYROX-specific equipment) to familiarize yourself with functional stations.
Fitness level: We recommend you already have a good base level of fitness before starting either program.

Centr is home to the only HYROX-certified training programs. Build the strength, endurance and confidence you need to take on your first race with Starter, or sharpen your race skills and push for a new personal best with Accelerator. Both programs are designed to get you to the starting line in peak condition.

Strength in Motion with Korey Rowe

Length: 6 weeks
Training style: Functional strength, explosive HIIT and mobility
Equipment: Dumbbells
Fitness level: Intermediate-Advanced.

Game-changing fitness trainer Korey Rowe brings his strength and mobility expertise to Centr with this exclusive program. Elevate your training at home or the gym with a powerhouse mix of strength, plyometric HIIT and mobility work to build functional strength, increase muscle tone, boost endurance and unlock next-level movement.

Hybrid Strong and Hybrid Strong: Tread

Length: 6 weeks
Training style: High-intensity strength and cardio (HIIT or treadmill running)
Equipment: Dumbbells and a chair or bench for both programs, plus a treadmill for Tread.
Fitness level: Intermediate to Advanced. If you’re a beginner, pace yourself and know your limits.

Hybrid Strong is the ultimate hybrid training formula, where strength meets cardio to burn fat, boost aerobic fitness and build lean muscle. Choose Hybrid Strong for dumbbell and HIIT workouts, or switch up your cardio with treadmill running in Hybrid Strong: Tread. Trainers Luke Zocchi and Maricris Lapaix will keep you motivated with a fresh challenge in every workout.

28 Days of Core and 28 Days of Arms

Length: 4 weeks
Training style: Strength, plus HIIT in 28 Days of Core
Equipment: Dumbbells – we recommend using a set of light, medium and heavy.
Fitness level: Intermediate to Advanced. If you’re a beginner, start with light weights and know your limits.

Build your strongest abs ever or strengthen, tone and sculpt your arms from every angle in just 5-7 minutes a day with our 28 Days programs. You can stack these fast and effective sessions onto your regular training or do each program as a standalone challenge.

Centr Circuit: Strength

Length: 6 weeks
Training style: Circuit training
Equipment: An incline bench and dumbbells.
Fitness level: Intermediate – level up or down with weight selection.

Take on a different challenge every day with Centr Circuit: Strength, where classic lifts meet unique finishers over 6 weeks of high-variety, high-intensity strength training. All you need is a bench and dumbbells to build functional strength and achieve total-body sculpting. You can train at your pace, at home or in the gym.

Power Shred at Home & in Gym

Length: 14 weeks per level
Training style: Muscle building and cardio
Equipment at Home: Dumbbells and an incline bench. If you’re training at an Advanced level, you will also require a barbell, weight plates and a long loop resistance band.
Equipment in Gyn: A full gym is required
Fitness level: Beginner to Advanced – select your intensity level before you begin for a customized program. Choose from at Home Beginner, Intermediate and Advanced), or in Gym Beginner, Intermediate and Advanced).

Build your strongest, leanest, most defined body with Power Shred at Home or in Gym – the 14-week cutting program from the team behind Chris Hemsworth’s biggest transformations. You’ll lift strong and dial up the cardio to lose body fat while building or maintaining muscle, with essential nutrition tools to get results safely.

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 at Home & in Gym

Length: 13 weeks per level
Training style: Muscle building
Equipment at Home: 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.
Equipment in Gym: A full gym is required
Fitness level: Select your intensity level before you begin for a customized program. Choose from at Home Beginner, Intermediate and Advanced, plus in Gym Beginner, Intermediate and Advanced.

Follow in Chris Hemsworth’s footsteps to build serious muscle, strength, and size with Centr Power at Home or 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.

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+.

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.

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 (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.

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.

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

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 and Centr 6: Phase II

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 and Centr 6: Phase II will show you how to harness the power of consistency and repetition to push your training to the next level. Inspired by the anytime, anywhere style of training that Chris finds most effective and enjoyable, both programs can be done at home with minimal equipment. Trainers Luke Zocchi, Da Rulk and Ashley Joi will coach you through bodyweight and weighted moves, proving that training doesn’t have to be complicated.

Strength for Runners

Length: 6 weeks
Training style: Strength
Equipment: Dumbbells – we recommend using a set of light, medium and heavy.
Fitness level: Intermediate – level up or down with weight selection.

Run stronger and last longer with Strength For Runners, the program that brings Centr’s strength expertise to your daily run. We’ll help you elevate performance by boosting power, speed and endurance, improve running form, and reduce injury risk so you can go the distance.

Upper-Body Builder at Home & in Gym

Length: 8 weeks per level
Training style: Muscle building
Equipment at Home: 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.)
Equipment in Gym: A full gym is required.
Fitness level: Select your intensity level before you begin for a customized program. Choose from at Home Beginner, Intermediate and Advanced, plus in Gym Beginner, Intermediate and Advanced.

Test your limits and build serious muscle in your chest, arms, shoulders and back with Upper-Body Builder Builder at Home or in Gym. Train alongside the experts using a full-gym set up or minimal equipment at home, to maximize your muscle mass and lifting power over three progressive levels.

Glute Builder at Home & in Gym

Length: 8 weeks per level
Training style: Muscle building
Equipment at Home: Dumbbells and a bench, plus a barbell and weight plates if you’re doing advanced Advanced.
Equipment in Gym: A full gym is required.
Fitness level: Select your intensity level before you begin for a customized program. Choose from at Home Beginner, Intermediate and Advanced, plus in Gym Beginner, Intermediate and Advanced.

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 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 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.

Specialized cable machine programs

Programs: Centr 1 Strong, Centr 2 Builder, Centr 3 Max and Muscle PRO
Length: 9 weeks
Training style: Cable machine (functional trainer) muscle-building
Equipment: Designed for the Centr 1, Centr 2, Centr 3 and FT2 PRO functional trainers respectively. The programs can be done on most cable machines at home or in the gym, but specific attachments may be required and differences in machines may mean you need to adjust for certain exercises. Check the program guides for requirements.
Fitness level: Intermediate to Advanced. If you’re a beginner, start with light resistance and take it at your pace.

Get strong in your home gym with dedicated cable machine programs made for your Centr home gym. Each program is designed to help you make the most of your machine and your muscles with fast and efficient workouts – no free weights required.

Specialized multi-gym machine programs

Programs: Body Shaper and Multi-Gym Strength
Length: 9 weeks
Training style: Multi-gym machine strength
Equipment: Designed specifically for the Centr Body Weight Home Gym and Centr Multi-Gym respectively. These programs can also be done using any similar multi-gym machine with specific attachments. Check the program guides for requirements.
Fitness level: Suitable for any fitness level – level up or down with resistance and optional workouts.

Start strong and finish stronger with dedicated programs designed to unlock the benefits of your multi-gym machine. Both Body Shaper and Multi-Gym Strength will lead you through efficient strength exercises over three progressive phases to strengthen and sculpt your total body.