Chris Hemsworth (38) is a picture of a man. And so he embodies the role of the Nordic god of thunder Thor in the Hollywood blockbuster of the same name. Many fans want to emulate the giant and get such a top body. Now Chris Hemsworth shows his bodyweight workout: 10 minutes of training without any weights.
If there is an actor who is considered a male role model in purely physical terms, then it is probably Chris Hemsworth at the moment: well-trained muscles spread over an impressive 1.90 meters and apparently not an ounce of body fat. The fans are dying for every workout routine the star has to emulate. FITBOOK already reported on his HIIT training. Chris Hemsworth has now published a workout on Instagram that only takes 10 minutes and does not require any weights. According to him, anyone can do it at home.
The bodyweight workout for at home
For his role as Thor, he usually lifts weights to build as much muscle as possible. But he’s currently preparing for the role of Tyler Rake and the sequel to the action flick Extraction. For this he relies on a bodyweight workout, i.e. training with your own body weight. The popular term calisthenics is often used here when you do without weights completely in strength and coordination exercises.
The advantage is obvious: You can do these exercises almost anywhere. For example at home while you take a break in the home office or in the park. A bar on which you can do pull-ups, for example, is ideal.
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What does a bodyweight workout do?
Bodyweight exercises are ideal for strengthening the middle of the body (abs, chest, back), also known as the core, as well as improving flexibility and coordination. The big advantage: With many exercises, several large muscle groups are used at the same time. This increases calorie consumption and increases fat burning.
Chris Hemsworth’s trainer, Luke Zocchi, told Business Insider that the star made the switch from weightlifting to bodyweight training before the start of production on Extraction 2. This should help him be flexible enough to perform the stunts without injury. According to Zocchi, the bodyweight workout actually improved Chris Hemsworth’s mobility.
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This is how the 10-minute workout works
The training process is very simple and consists of only five exercises. Each exercise is performed for 40 seconds. You try to do as many repetitions as possible in a clean execution. When transitioning to the next exercise, you only have a 20-second break. And let’s start with the next exercise. After five minutes you are through with the five exercises and start over. With two runs you get a total of 10 minutes. So it is really very practical for in between, e.g. B. in the home office.
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These are the exercises:
- 40 Second Mountain Climbers: Get into the push-up position and alternately pull your right and left knee toward your chest as if walking on the floor.
- 20 second rest
- 40 Second Bodyweight Squats: It is best to cross your arms in front of your chest or behind your head and then do classic squats.
- 20 second rest
- 40 Second Plank Shoulder Taps: Get back into a push-up position and alternately tapping your right shoulder with your left hand and then your left shoulder with your right hand.
- 20 second rest
- 40 second backward lunge: In the so-called reverse lunges, you first put your right leg back in a standing position and bend your knees. Then repeat this with the left leg.
- 20 second rest
- 40 second bicycle crunches: Here you lie on the floor, clasps your hands behind your head, slightly lift your upper body and legs. Now try alternately touching the left elbow with the right knee and the right elbow with the left knee. The legs are alternately bent like when riding a bicycle.
- 20 second rest