I Just Tried Chris Hemsworth’s 70 Rep Bodyweight Workout – Here’s What Happened
If you’ve ever wondered what fast workouts Chris Hemsworth likes to do in his spare time, we’ve got the answer. The Thor actor recently shared a bodyweight workout on his social media, and like any good fitness editor, I couldn’t wait to try it out.
I have already reviewed Chris’ workout app, Center, and I was pleasantly surprised at how simple, practical and useful it was. So I knew Chris’ workout would be a nice little body blitz to sink my teeth into after a day of sitting behind my laptop. You can also read what happened when we tried the Exact resistance band workout Chris used on the set of Thor: Love and Thunder here.
Standing on a large naval ship floating 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 latest bodyweight workout. He then continues to do these seven movements, ten times. As one of Chris’s followers so aptly put it, “I was sold until I saw it was 10 rounds”.
As a personal trainer, I strongly encourage the use of bodyweight movements, as well as resistance-based exercises. Bodyweight workouts can be done anywhere, anytime because they don’t require any equipment. They are perfect at home, at the gym or on the go. Also, although they don’t require weights, bodyweight exercises can still be challenging and elevate your heart rate for a good workout.
Looking for more workout inspiration? Here’s what happened when we tried Khloe Kardashian’s intense workout when this writer did 30 good mornings every day for a weekand when that cyclist swapped his real bike rides for the Peloton for two weeks.
What’s Chris Hemsworth’s latest bodybuilding workout?
Here is what the training consists of:
Squats – 5 reps
Stand with your feet hip-width apart, toes pointing outward. Push your hips back and bend your knees, as if you were going to sit down. Lower until your thighs are parallel to the floor. Next, push through your heels to raise yourself up to your starting position
Bear crawl — 5 meters
Starting on all fours, lift both knees so they’re just hovering 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, staying close to the floor. Next, step forward with your right hand and left foot. Continue to alternate sides.
Sit down – 10 reps
In your bear crawl position, raise your left arm at the same time as your right leg, twist to the left and rotate the right foot as you take the right leg under the left and extend it. Then come back to support and repeat on the other side. Perform 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 your plank position. If it’s too difficult, you can modify this exercise by lowering your knees to the floor.
Mountaineers – 10 reps each side
In a high plank position, bring the left knee towards the right elbow then bringing the left foot back, bring the right knee towards the left elbow. Continue alternating sides until you’ve completed 10 reps on each side.
Static lunge – 5 reps on each leg
Stand with the left foot in front of the right and take a wide stance. Lower yourself, bending your knees, until your right rear knee is hovering above the floor. Push up through the front heel, then repeat. Go for five on one side, before switching sides.
Ice Skater Lunge – 5 reps each side
Take a wide stance with your feet pointing to the side. Keeping the left leg straight, bend the knee 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 ten rounds.
I Tried Chris Hemsworth’s Bodyweight Training – Here’s What Happened
I put on my gym kit and cleared some floor space at home for this workout. The movements themselves are quite simple and it is easy to navigate through them without any hassle. After about five rounds, I felt a bit finished with the crawling bears and sit-throughs, 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 complete beginner, probably too many. For those starting to exercise or returning to exercise after an injury, I would aim for five rounds.
Even as a personal trainer, I resorted to falling to my knees for push-ups, because my upper body strength isn’t that great, and 100 push-ups (10 sets of 10 reps) weren’t all right. just won’t happen unless I made them a little easier.
The whole workout was over in less than 25 minutes and I was quite sweaty, especially as the UK is currently in the midst of a heatwave. While the 30 degree temperatures and my oven from an apartment certainly contributed to the sweating, it was a great workout to get my heart rate up.
If you’re looking for a fun full-body workout that will target your lower body, upper body, and core, look no further than Chris Hemsworth‘s Instagram. As I mentioned above, this workout also got my heart rate up and worked my heart and lungs after a long day of sitting behind a desk. I will definitely incorporate the workouts into my sessions a little more as I have noticed that they challenge my core strength and balance – two areas where I could definitely improve. Plus, I did it in the comfort of my own living room and was able to jump straight into the shower the second I was done – a sure time saver!