Actor Chris Hemsworth packed on pounds of muscle to play the God of Thunder in Marvel's 'Thor' movies, and is sharing his workouts to help fans achieve their own fitness goals through his app Centr.
His latest workout, posted on Instagram, requires no equipment, and uses only bodyweight to provide resistance and build muscle and stamina. To prove it, Hemsworth completed the routine on a Naval ship in the middle of the ocean.
The routine includes seven exercises one after another, followed by a minute of rest, and repeated a total of 10 times.
- Five squats
- Five meter bear crawl
- 10 sit throughs
- 10 push-ups
- 10 mountain climbers (each side)
- 5 static lunges (each side)
- 5 ice skater jumps (each side)
The bodyweight squats work the quads, glutes, and hamstrings, and moving directly into a five meter bear crawl, lights up the quads again, along with the shoulders and abs.
Then from all fours, you'll tuck your back leg up toward your opposite hand, rotating it through as you lift that hand quickly for a "sit through" to further work your core.
The push-ups are a classic bodyweight burner to build the shoulders, chest, and triceps. Going straight into mountain climbers keeps the tension on your shoulders and core and ups your heart rate for more cardio benefits.
The static lunges at the end of the workout further build lower body strength as well as balance, and can be a starting point for single-leg exercises like pistol squats. Skater jumps, leaping lateral from side to side in a low, athletic stance, train explosive movement, balance, coordination, and stability in the legs and core, and help improve endurance.
The workout is part of an eight-week series of routines that Hemsworth himself helped created, along with the rest of the Centr team, including his longtime friend and personal trainer Luke Zocchi.
