If you’ve ever wondered what quick workouts Chris Hemsworth likes to do in his spare time, we’ve got the answer. The Thor actor recently shared a bodyweight workout on social media of his and, like any good fitness editor, was eager to give it a try.
I previously reviewed Chris’s training app, Center, and I was pleasantly surprised at how simple, practical and useful it was. So I knew Chris’ workout would be a nice body slam for my teeth to sink into after a day of sitting behind my laptop. You can also read what happened when we tested the exact resistance band workout Chris used on the set of Thor: Love and Thunder here.
Standing on a large floating naval ship in the middle of a beautiful blue ocean, Chris explains on Instagram that he will be sharing more workouts from his app as the weeks go by. He then goes on to demonstrate, to his 55.9 million followers, the seven moves that make up his ultimate bodyweight workout. He then he goes on to do these seven moves, ten times. As one of Chris’s followers so aptly put it: “I was convinced until I saw it was 10 rounds.”
As a personal trainer, I highly encourage the use of bodyweight movements as well as resistance-based exercises. Bodyweight workouts can be done anywhere and anytime as they require no equipment. They are great at home, in the gym or when you travel. Also, even though they don’t require weights, bodyweight exercises can still be tough and get your heart rate up for a good workout.
Looking for more exercise inspiration? This is what happened when We tested Khloe Kardashian’s intense workout when this writer did 30 good morning every day for a weekand when this cyclist traded his actual bike rides for the Peloton for two weeks.
What is Chris Hemsworth’s latest bodyweight workout?
Here’s what the training entails:
Squats: 5 reps
Stand with your feet hip-width apart, toes pointing out. Push your hips back and bend your knees, as if you were going to sit down. Drop down until your thighs are parallel to the ground. Then push up through your heels to get to your starting position.
Bear step — 5 meters
Starting on all fours, lift both knees so they’re suspended just above the floor, keeping your knee at a right angle. Take your left hand and move it slightly forward, while simultaneously moving your right foot forward, keeping it close to the floor. Then bring your right hand forward and your left foot. Keep alternating sides.
Sit down – 10 reps
In your bear crawl stance, raise your left arm at the same time as your right leg, twist to the left, and rotate your right foot as you grab your right leg under your left and extend it. Then bring back and repeat on the other side. Complete five repetitions on each side.
Push-ups: 10 reps
In a plank position, bend your elbows and lower your body to the floor, then push up through your palms to return to a plank position. If this is too difficult, you can modify this exercise by lowering your knees to the ground.
Climbers: 10 repetitions on each side
In a high plank position, bring your left knee to your right elbow and then, as you bring your left foot back, bring your right knee to your left elbow. Keep alternating sides until you’ve completed 10 reps on each side.
Static lunge: 5 reps on each leg
Stand with your left foot in front of your right and take a wide stance. Drop down, bending your knees, until your right rear knee hovers above the ground. Push up through your front heel, then repeat. Pick five on one side, before switching sides.
Ice skater lunges: 5 reps on each side
Take a wide stance with your feet pointed to the side. Keeping your left leg straight, bend at the knee and drop into a side lunge. Then return to the starting position and repeat on the other side.
Rest for 60 seconds before repeating the exercises again until you have completed all ten rounds.
I Tried Chris Hemsworth’s Bodyweight Workout – Here’s What Happened
I put on my gym gear and cleared some space at home for this bodyweight session. The moves themselves are pretty straightforward and it’s easy to navigate through with little fuss. After about five rounds, I was feeling a bit tired of crawling and sitting, but in the name of work (and fitness), I kept going. Although the rep count is low and there are only seven moves, 10 rounds is actually a lot and if you’re a beginner, probably too much. For those new to exercise, or returning to exercise after an injury, I’d aim for five rounds.
Even as a personal trainer, I resorted to kneeling for pushups as my upper body strength isn’t that great, and 100 pushups (10 rounds of 10 reps) just weren’t going to happen unless I did them a little bit. easier.
The entire workout was completed in less than 25 minutes and I was quite sweaty, especially as the UK is in the midst of a heat wave at the moment. While the warm temperatures and heating in my apartment definitely contributed to the sweat, this was an excellent workout when it came to getting my heart rate up quickly.
If you’re looking for a fun full-body workout that targets your lower body, upper body, and core, look no further than Chris Hemsworth’s Instagram. As I mentioned earlier, this exercise also got my heart rate up and worked my heart and lungs after a long day sitting behind a desk.
I will definitely be incorporating crunches into my sessions a bit more, as I noticed they challenged my core strength and balance, two areas I could definitely improve on. Plus, I did it from the comfort of my own living room and was able to jump right into the shower as soon as I was done. A time saver for sure!
