Try Chris Hemsworth’s simple but killer slam-ball training circuit

One of the true blessings of social media is that we mere mortals can get a glimpse into the daily lives of celebrities, including – but certainly not limited to – the workouts they do. While, of course, their workouts are sometimes appropriately A-list, these posts often serve as refreshing reminders that many of the most effective workouts are the ones you can do anywhere and without anything fancy. Chris Hemsworth‘s latest Instagram post is the perfect example.

Although his muscular roles (see: Thor) might suggest an inordinate amount of time spent near the weight rack, he just posted a killer medicine ball workout from his Centr workout app that proves that simple can still be super effective — and, yes, hard. You’ll definitely want to take notes or try it yourself.

In the Instagram post, you can watch Chris Hemsworth perform seven exercises using a 16lb (7kg) slam ball (aka medicine ball), and see the full workout written in the caption below. . It’s gloriously simple; you just need the ball, a wall you can slam the ball against, and a willingness to get out of breath.

You go through each of the exercises for only 5 reps each, rest for 2 minutes, then repeat the whole thing again for a total of 4 rounds. Five reps might not seem like a lot, but judging by Hemsworth’s face at the end of the video, it’s a lot, even for him.

These full-body moves are designed to “create explosive power and strength,” the actor wrote in the caption — and that’s exactly what a slam ball does best. In fact, it’s one of the reasons Nike Master Coach Kirsty Godso loves this gear. “The slam ball is so versatile and can be found in almost any gym,” she previously said. Form. “I love using it to challenge core and upper body stability and for explosive moves like throws and slams.”

Flag this for the next time you want a simple – but brutal – workout or just use this as inspiration to go for a workout. avengers marathon later. Nobody will blame you.

Chris Hemsworth’s Functional Slam Workout

How it works: Do 5 repetitions of each movement. When you’re done, rest for 2 minutes, then repeat. Do 4 rounds in total.

You will need: a medicine ball and a wall to slam against

Click right

A. Stand a few feet away from a wall, facing perpendicular to the wall on the right side. Hold a medicine ball in both hands at chest height.
B Roll up, shoot the ball to the left hip, then throw it straight to the right, slamming it against the wall. Keep the core engaged throughout.
VS Catch the ball as it bounces off the wall, then start the next rep.

Do 5 reps.

Click left

A. Stand a few feet away from a wall, facing perpendicular to the wall on the left side. Hold a medicine ball in both hands at stomach height.
B Roll up, shoot the ball to the right hip, then throw it directly to the left, slamming it against the wall. Keep the core engaged throughout.
VS Catch the ball as it bounces off the wall, then start the next rep.

Do 5 reps.

slam

A. Stand with your feet hip-width apart, holding a medicine ball with both hands.
B Raise the medicine ball overhead, coming over the toes, then exhale and slam the ball on the floor between the feet.
VS Catch the ball as it bounces off the ground, just like Chris Hemsworth in the video.

Do 5 reps.

Front squat

A. Stand with your feet hip-width apart, holding a medicine ball in both hands at chest height.
B Hinge at hips and knees to lower into a squat, keeping chest high and knees over toes.
VS Press on the feet to get up and return to the start.

Do 5 reps.

Pumps

A. Start in a high plank position with extra wide feet and the medicine ball under your right hand.
B Do a push-up with your right hand on the ball. (Get down to your knees if necessary.)
VS Place the left hand on the ball and the right hand on the floor on the right side of the ball to come into a high plank position with the left hand on the ball.
D. Do a push-up with your left hand on the ball. (Get down to your knees if necessary.)

Do 5 repetitions on each side.

Sitting

A. Lie face up on the floor holding the medicine ball to your chest with both hands.
B Engage the core to crush the torso, pressing the medicine ball over your head.
VS Lower the torso and the ball to return to the start.

Do 5 reps.

Russian twist

A. Sit on the floor with your knees bent and your feet flat on the floor in front. Hold the medicine ball with both hands in front of the chest.
B Keeping the hips square and the core engaged, rotate the torso to tap the medicine ball to the floor outside the right hip.
VS Immediately rotate the medicine ball to the other side, tapping it against the ground outside of the left hip.

Do 5 repetitions on each side. Rest for 2 minutes after performing Chris Hemsworth’s functional slam workout, then repeat.

This story first appeared on www.shape.com

(Main and feature image credit: Getty Images)

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