Amplified back & glutes

By Luke Zocchi

Luke is supersetting back and lower-body exercises to amplify strength, before finishing with a core burner.

Ensure pull-up bar and suspension straps are safely installed before you begin.

You can complete this workout using your own equipment, or get the full experience by accessing the Centr range of fitness kits and accessories. Learn more at

  • Time
    30 MIN

  • Equipment
    Pull-up bar • Push-up handles • Sand bag (small) • Suspension strap

  • Targets
    Back • Lower body

  • Start strong

    Loosen up your back and lower body.

  • Bring it

    Turn up for your back, then switch to squats.

    Round 1
  • Hang tough

    It's your bodyweight vs gravity in this round.

    Round 2
  • Stay focused

    Go combo and unilateral to build strength and balance.

    Round 3
  • Core finisher

    Engange your abs and burn it up.

    Round 4
  • Ease out

    After an intense top-to-toe session, stretch it out to ease the burn.

    Cool down

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