Looking for a bodyweight workout? Chris Hemsworth has shared another sneak peek of what he’s up to on the road, or in this case, on a boat. And it’s safe to say that he’s doing the reps for him.
Adding to his ever-growing collection of seriously sweaty high-rep workouts (one of our writers has barely recovered from his 70 rep bodyweight workout), Hemsworth offers a chance to join the 200 Club. And he’s upped the ante considerably (130 reps, to be precise). It’s a challenge that I, as a fitness writer, couldn’t resist.
Extracted directly from your training application (read our Centr App Review here) Hemsworth declares: “If seasickness doesn’t get me. This bad boy will certainly do it. We call this the 200 Club. Good luck.” The beauty (and the beast) of training is that you don’t need anything more than your bodyweight and one of the best yoga mats to plant below.
But don’t be fooled, there are only five exercises, but the absence of dumbbells or kettlebells will not give you respite. I recommend grabbing some of the best workout headphones to fire up a playlist full of motivation, I certainly needed it.
As a calisthenics trainer, I am constantly raving about the benefits of bodyweight training. It improves your functional performance and is highly effective and affordable for most people who want to benefit from cardio and strength training in one sweaty session. Read on to find out what happened when I put Thor’s training to the test.
What is Chris Hemsworth’s 200 Rep Bodyweight Workout?
Here it is. Prepare to fire up for a full body burn:
Climbers: 200 repetitions
Start in a high plank position with your shoulders stacked over your wrists, forming a straight line from head to toe. Kick your right knee toward your left elbow, then as you replace your leg, bring your left knee toward your right elbow. Once confident, increase your speed. To learn how to do mountain climbers properly.
Squats: 200 reps
Stand with your feet hip-width or shoulder-width apart, toes pointing out at 45 degrees. Push your hips back, bend your knees, and then lower toward the floor (as if you were sitting on a chair) while keeping your chest up. Lower until your thighs are parallel to the floor, then push through your heels to stand up and squeeze your glutes. Learn to squat correctly: Here is the most common mistake..
Push-ups: 200 repetitions
Start in a high plank position with your shoulders stacked over your wrists. Bend your elbows (keeping them tucked in) and begin lowering yourself toward the floor, leading with your chest at all times. Push through your hands to return to the starting position. If your hips sag, protect your lower back by bringing your knees to the floor for support; that is how to make a lizard right.
Flutter kicks: 200 reps
Lie down on the floor and raise your legs to 45 degrees. Engaging your core, lift your head and upper back off the floor, then your entire back (if you can) to create a V-shape with your body. Lower one leg to the floor, then as you lift it, lower the other leg. Try not to touch the ground. Once you feel comfortable, increase speed on flutter kicks.
Sit down: 200 reps
Start on all fours with your shoulders over your wrists and your hips directly over your knees. Tuck your toes in, engage your core, then gently lift your knees about an inch off the floor. Raise your left arm and right leg, then twist to the left and bring your right leg under and across your body (as if kicking someone next to you). Return to all fours and repeat on the other side.
Just Tried Chris Hemsworth’s 200-Rep Bodyweight Workout – Here’s What Happened
I tried this 200 rep bodyweight workout from the comfort of my living room where no one could witness the workout unfold. My goal was to complete all reps of one exercise before moving on to the next, but you could also break it up into 10 or 20 seconds and rotate between exercises to reduce intensity and increase your engagement.
There are only five exercises to deal with, but if you’re not familiar with them, it’s best to choose the option that best suits your fitness and skill level. For example, I recommend using your knees during pushups if you start to feel tightness in your lower back. I took this option after 20 reps as I struggle to maintain good form for many reps.
I completed 200 reps in one sitting for squats, flutter kicks, and mountain climbers, but I alternated pushups and crunches every 20 reps for 200, all the while struggling with my left shoulder.
This workout plays the long game well. In the first few minutes, I felt deceptively good, but then the burn kicked in and the combination of sit-ups and push-ups is brutal on the upper body. If you have problems with your lower back, you can perform flutter kicks lying down or with your hands or elbows planted.
200 is a lot of reps, and as you get fatigued, it’s understandable that they take longer to complete. I found that push-ups and sit-ups slowed me down as I finished before 40 minutes. But he could finish this in less than 30 years, depending on his physical state. I added a gentle warm up and a cool down on both sides. You may also need to factor in some quick breaks, which is worth considering if you’re short on time.
Overall, this bodyweight workout provides a challenging full-body burn, efficiently targeting your core, upper and lower body while also testing your cardio credentials. I recommend setting it up at a work lunch or doing it outside with friends for more competition.
If you’re looking for more exercise inspiration, find out what happened when our exercise editor i tried this intense 6 minute abs workout and how did it go when I Tried This Super Sweaty Resistance Band Workout.
