Chris Hemsworth He regularly shares insights into the intense training regimen he and his trainer Luke Zocchi have used to sculpt your muscular physique for the newest Thor Y Extraction films. Lately, though, he’s also been posting more accessible workouts from his fitness app Centr. for their fans that don’t involve weights or machines, including a couple of low impact bodyweight workouts.
The Australian actor just shared another Centr workout in a short workout video on Instagram, demonstrating five exercises that focus on building explosiveness and strength using just one piece of equipment: a medicine ball.
Hemsworth starts with a series of wall slams (5 reps from the left side, 5 from the right), 5 ball slams, then 5 front squats to work the lower body. He follows this up with alternating push-ups, doing 5 on each side. He finally finishes the training by pointing to the core with 5 sit-ups, lifting the ball into the air with each rep, and seated Russian twists, hitting each side 5 times. The workout is then repeated a total of 4 times, with a 2-minute rest period between each round.
Using a relatively light 6 or 8 pound ball, this routine should be manageable for any fitness level. Once you’ve mastered the workout, don’t worry about adding weight with a heavier ball—you can add difficulty and get even more out of those wall hits by throwing the ball even harder. When it comes to training with medicine balls, it’s the intensity rather than the load that counts.
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