Chris Hemsworth shared a 35 minute bodyweight workout to improve endurance and build muscle without weights
Centr
- Chris Hemsworth shared a bodyweight workout for building endurance and muscle.
- The workout is a superset circuit involving seven minutes of work repeated five times.
- Hemsworth posted a video on Instagram of himself performing exercises like jump lunges and burpees.
Chris Hemsworth posted a bodyweight workout on Instagram to help people get fit and build muscle.
The actor and fitness fanatic's "superset body weight workout" is a seven minute interval circuit performed five times in total.
Supersets require performing two different exercises back to back. Hemsworth's workout consists of five supersets (one exercise for 30 seconds and the second exercise for 20 seconds) with 20 seconds of rest between each set.
Rest for one minute at the end of the workout before repeating the whole thing — he suggests five rounds in total.
The workout is:
- Switches (30 sec) (squats where you jump up with a twist)
- Plank get-ups (20 sec)
- Rest (20 sec)
- Burpees (30 sec)
- Toe crunches (20 sec)
- Rest (20 sec)
- Mountain climber to elbow (30 sec)
- V-sit with bent knees (20 sec)
- Rest (20 sec)
- Prisoner squats (30 sec)
- Flutter kicks (20 sec)
- Rest (20 sec)
- Plank jacks and push-ups (30 sec)
- Jump lunges (20 sec)
- Rest (60 sec)
Repeat the whole thing four more times.
The workout targets the lower body, upper body, and core, improving endurance by raising the heart rate and building muscle through resistance exercises like push-ups.
The full body blast is from Hemsworth's workout app, Centr, which he co-founded with his trainer Luke Zocchi.
The actor has previously shared other examples of his workouts, such as one using a medicine ball and a "lumberjack" workout with an axe.
Hemsworth trains hard to play "Thor" but Zocchi recently spoke about how his dehydration regime before shirtless scenes isn't healthy, as Insider's Jackson Thompson reported.