Chris Hemsworth has been share a series of training challenges on Instagram over the last few weeks, all filmed at the deck of a ship in the middle of the ocean to demonstrate how simple it can be to fit into a workout no matter where you are in the world.
In the most recent video, Hemsworth demonstrates his “core workout,” which consists primarily of bodyweight exercises, making this an accessible, albeit grueling, routine. The only equipment you need is a medicine ball, which you can easily substitute for a loaded backpack.
“Try it at your own pace, but keep trying!” The actor wrote encouraging his followers to perform each series one after another, without resting until completing at least 50 repetitions. He recommends doing the following complete circuit a total of five times, with 60 seconds of rest between rounds:
- bird dog, 10 reps
- Bicycle squats, 10 reps
- Alternate Supermans, 10 reps
- Scissor kicks, 10 reps
- Butterfly squats, 10 reps
- Medicine ball crunches, 10 reps
- Crunches, 10 reps
- Flutter kicks, 10 reps
The different exercises in this routine ensure that you’ll be hitting every area of the core, with flutter kicks working the lower abs with a driven bottom-up motion, and the bikes incorporating that all-important rotation to activate the obliques. However, the crunches Hemsworth is doing here aren’t necessarily the best way to train your core.
Sit-ups are not very effective when it comes to spinal flexion, too often the neck does most of the work, which can lead to strain. Also, compared to some of the other exercises here? They are a bit too easy. A good bodyweight alternative you might want to try is the hanging leg raise, or if you’re in the mood for something more challenging, the V-up.
Philip Ellis is a UK freelance writer and journalist who covers pop culture, relationships and LGBTQ+. His work has appeared in GQ, Teen Vogue, Man Repeller, and MTV.
