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 body weight workout on his social media and like any good fitness editor, I was eager to give it a try.
I previously reviewed the Kris exercises app, Center, and pleasantly surprised at how simple, practical and useful. So I knew Chris’s workout would be a good little body attack to get my teeth stuck in after a day sitting behind my laptop. You can also read what happened when we tried a file Kris was used for the delicate resistance band on the set of Thor: Love and Thunder over here.
Standing aboard a large cruise ship floating in the middle of beautiful blue ocean, Chris explains on Instagram that he’ll be sharing more workouts from his app as the weeks go by. Then he continues his show – in front of his 55.9 million followers – the seven moves that make up his latest bodyweight workout. Then he performs these movements seventeen times. As one of Chris’ followers aptly put it, “I was sold out until I saw it was 10 rounds.”
As a personal trainer, I highly encourage the use of body weight movements, as well as resistance-based exercises. Body weight exercises can be done anywhere and at any time as it does not require any equipment. They’re great at home, at the gym, or when traveling. Plus, even though it doesn’t require weights, body weight exercises can still be challenging and raise your heart rate for a good workout.
Looking for more exercise inspiration? This is what happened and when We Tried Khloe Kardashian’s Intense Workout When did this writer 30 a.m. every day for a weekAnd when is this? A cyclist traded his real bike for a Peloton for two weeks.
What is Chris Hemsworth’s latest bodyweight workout?
Here’s what the exercise entails:
Squat – 5 reps
Stand with your feet hip-width apart, toes pointing outward. Push your hips back and bend at the knees, as if you were going to sit down. Lower until your thighs are parallel to the floor. Then, push through your heels to rise to the starting position
Bear crawling – 5 meters
Starting on all fours, raise both knees so that they hover just above the floor, keeping your knee at a right angle. Take your left hand and move it forward slightly, while simultaneously moving your right foot forward, staying low to the floor. Then take your right hand forward and your left foot. Keep alternating between the sides.
Sit – 10 reps
In your bear crawl position, raise your left arm with the same as your right leg, rotate to the left and rotate the right foot while taking the right leg under the left and extending it outward. Then go back to the shoulder and repeat on the other side. Complete five reps on each side.
Push-up – 10 repetitions
In the plank position, bend at the elbows and lower your body to the floor, then push through your palms to return to the plank position. If this is too difficult, you can modify this exercise by lowering your knees to the floor.
Mountain Climbers – 10 reps on each side
In a high plank position, push the left knee into the right elbow, then when you bring the left foot back, bring the right knee to the left elbow. Keep switching sides until you’ve completed 10 reps on each side.
Stationary Lunge – 5 reps on each leg
Stand with the left foot in front of the right and take a wide stance. Get down, knees bent, until the back right knee is hovering above the floor. Push through the front heel, then repeat. Go for five on one side, before switching sides.
Ice skater lunge – 5 reps on each side
Take a wide stance with your feet pointing to the side. Keeping the left leg straight, knee bent, and lower into a side lunge. Then return to the starting position and repeat on the other side.
Rest for 60 seconds before repeating the exercises until you have completed all 10 rounds.
Tried Chris Hemsworth’s Bodyweight Workout – Here’s What Happened
I put on my gym set and freed up some floor space at home for this bodyweight session. The movements themselves are straightforward and easy to navigate with little fuss. After about five rounds, I was feeling a bit done with bear crawling and sitting still, but in the name of work (and fitness) I kept it up. Although the reps is low and there are only seven moves, 10 rounds is actually quite a lot and if you’re a complete beginner, it’s probably a lot. For those new to playing sports, or returning to exercise after an injury, I aim for five rounds.
Even as a personal trainer, I’ve resorted to getting down on my knees for pushups because my upper body strength isn’t that strong, and 100 pushups (10 rounds of 10 reps) wouldn’t happen unless it made it a little easier.
The whole workout was over in less than 25 minutes and I was pretty sweaty, especially since the UK is in the middle of a heat wave now. While the 30-degree temperatures and my flat oven definitely contributed to my sweating, this was an excellent exercise when it came to getting my heart rate up fast.
If you’re looking for a fun full-body workout that targets your lower body, upper body, and core, check out Chris Hemsworth’s Instagram. As I mentioned above, this exercise also got my heart rate up and my heart and lungs working after a long day sitting behind a desk. I will definitely incorporate sit-ups into my sessions a bit more as I notice that it has challenged my core strength and balance – two areas I can definitely improve. Plus, I did it from my cozy living room, and was able to jump straight into the shower the second I finished – which definitely saves time!
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