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Centr Team

Tone up in 9 weeks with Body Shaper

The Centr Body Weight Home Gym has all you need for a comprehensive full-body workout.

What equipment do I need?

Body Shaper has been specifically designed to get optimal results with the Centr Body Weight Home Gym – this is the only equipment you need.

However, you can also do this program at home or in the gym using any similar multi-gym machine with leg curl and lat pulldown bars (or the ability to attach a bar), and a lower pulley extension. Suitable machines include:

• Centr Multi-Gym
• Inspire M2 Multi Gym
• Inspire M3 Multi Gym
• Inspire M5 Multi Gym

If you have purchased a Centr Multi-Gym, we suggest taking on our 9-week Multi-Gym Strength program first.

What results will I get with Body Shaper

Over 9 weeks of working out with Luke, Ingrid and Maricris you will:

• Shape lean muscle and tone your entire body

• Increase total-body strength – including your core

• Boost overall fitness

• Learn how to get the most out of your Centr Body Weight Home Gym

What resistance and tempo should I use?

The Body Shaper program takes a classic strength training approach to building lean muscle and maximizing definition. This includes the key principles of training volume, workout intensity and progressive overload.

However, because the Centr Body Weight is a unique machine that uses your own body weight as resistance (rather than a weight stack or plates), things like ‘selecting weights’ and ‘increasing resistance’ will look a little different.

If you’re new to using the Body Weight Home Gym, let Ingrid give you a demoI.

The Centr Body Weight offers 15 different resistance levels, ranging from 10 to 150% of your body weight, so you can set a difficulty that suits your current fitness level.

• Resistance can be easily adjusted by sliding the lever at the base of the machine – from 1 (10% of your body weight) up to 15 (150%).
• If you’re a beginner, we recommend starting with the resistance set at 1. If you’re finding it too easy, increase resistance by one setting (e.g. slide the lever from 1 up to 2), then see how you go.
• To continue adding lean muscle mass, you will need to progressively increase resistance during the program. We recommend increasing your resistance by one setting whenever you feel ready. This will usually be when the last few reps of a set of exercises are no longer challenging.

• If you find you can only get through a few reps at this extra resistance, do them, then drop your resistance back down to complete the set.

Finding your tempo
Fine-tuning the intensity of your training and the time your muscles spend under tension can make a big difference to your results. This principle applies whether you’re training with the Body Weight, a cable machine or free weights.

Luke recommends a 3-0-1-0 tempo on exercises:

• 3 seconds for the eccentric (downward or “lengthening”) movement

• No pause

• 1 second for concentric (upward or “shortening”) movement

• Restart without pause

Ready to see results in just 9 weeks?

Do I need to adjust my nutrition to get results?

Select your preferred Goal in Settings on the Centr app to personalize your nutrition – then simply follow the meal plan in Your Plan in the Home section.

If you are focused on body toning and boosting overall fitness: Set your Goal to Get Toned. For more advice, head to the Healthy, Fit & Toned nutrition guide.

If you want to maximize lean muscle and strength: Ensure your Goal is set to Build Strength. Head to the Build Muscle nutrition guide for expert advice.

Ingrid’s tip: “Your diet helps shape your body,” Ingrid says. “Your muscles will need energy to get through these workouts – especially as they get more intense – so fuel up with carbs pre-workout and refuel post-workout with lean protein. And don’t forget to hydrate!”

What should I do on my rest days?

You will be doing 3 essential workouts per week, with 1 optional workout for an added challenge and to boost full-body results. It’s important that you listen to your body and rest when needed.

• A strong rest and recovery process is essential to muscle gain and maintaining fat loss. Make sure you’re doing it right with our ultimate recovery guide.
• If you have the energy, you may want to add another workout day to your week. We suggest doing a bodyweight cardio session to boost fat burn, or dip into a 28 Days of Core for a quick ab scorcher.
• Resistance training can lead to DOMS (delayed onset muscle soreness). Active recovery – like a stretching session from Explore – will help to reduce soreness.

What should I do after completing Body Shaper?

After completing Body Shaper, you may want to take a week off from strength training.

“Take some time to rest and give your body a break,” says Luke. “Go into Explore and pick a workout to get mobile and sweaty.”

When you’re ready, you can maintain or increase your lean muscle and tone by:

• Repeating Body Shaper with increased resistance – simply adjust the lever to the next setting up from where you completed the program. And aim to do the optional fourth workout each week if you did not do so last time.

• Regularly add a targeted workout specifically designed for the Centr Body Weight to your routine to maintain results.
• Mix up your training and enhance your results by trying another program. Burn fat and boost cardio fitness with Centr Unlimited – no equipment required. Or if you have dumbbells, take on Centr Sculpted to maximize your definition with high-intensity strength training.