One of Hollywood’s worst-kept secrets is that of how Chris Hemsworth, the God of Thunder, stays ripped. For years now, the 36-year-old Australian powerhouse has constantly shared his workouts, his nutrition tips and even his go-to workout equipment for staying in god-like shape.
This article, you’ll be glad to know, is no different. Straight from Hemsworth’s Centr team—a crew formed of his go-to trainers, nutritionists, gymnasts, boxers, chefs, bodybuilders, physiotherapists and more—this bodyweight workout uses zero equipment to get you burning fat and building muscle at home. Zilch. Zip. By working your lower-body, you’ll be smoking some of the largest muscle groups in your body, stoking your metabolism and will continue to burn fat long after you’ve hit the showers.
Centr trainer Luke Zocchi, the mastermind behind Hemsworth’s hulking physique, says you can achieve similar results with a bodyweight workout as you can using weights, and shows you how to do the moves below.
Thankfully, the timing is simple, too. You’ll work through all exercises for 35, 40 or 50 seconds (pick one according to your fitness level) and rest for the remainder of the minute. Hit the entire circuit for two rounds total.
Centr Unleashed is the new all-bodyweight workout program available exclusively on Chris Hemsworth’s health & fitness app, Centr
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1 Bodyweight Squats
Start with feet hip width apart, bend at the knees and hips, keeping your chest up, pushing the hips back and down. Use your heels and toes to push the floor away, keeping knees out to return.
Stand tall and then squat down. Assume high plank position and kick legs straight behind you. Quickly, bring them back toward your chest and jump up, landing lightly. For a low-impact option, step it out instead of jumping.
3 Walk Outs
Stand with feet shoulder width apart, bend your knees and walk your hands out on the ground to a high plank with your core engaged. Pause, and then walk the hands back to the start position. Make it harder by adding a pushup in the bottom position
4 Hollow Rocks
Lay on the floor with arms and legs out-stretched, lifted slightly off the floor with abs engaged. Begin lightly rocking forwards and backwards, lifting arms and legs up and down slightly in turn. Keep core and glutes engaged.
5 Frog Squats
Start with your feet hip-width apart, hands together, bent over at the hips, upper arms pressed into knees. As you sink down into a deep squat, bring your chest up, so that your upper body is in a ‘prayer’ position at the top of the squat. For a lower-impact option keep the hips up higher.
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7 Monster Sumo Walks
Start in a wide and low squat stance. Pick up one foot walking forward. Repeat with other side, ensuring knees wide and squat low. Walk forward for 4 steps then reverse this for 4. Repeat.
8 Crab Walks
Sit on the floor with your feet in line with hips and arms behind you with fingers forward. Engaging your core, lift hips off the floor and start ‘walking’ by moving your opposite hand and foot, one step at a time. Take about 4 ‘steps’ forward, then then reverse.
9 Reverse Crunch
Lay on your back, with hands at your sides and feet planted. Pick your hips up off the ground, curling knees up toward your chest with control and engage abs. Lower and repeat. To make it more challenging pick your shoulders up off the floor
10 Jump Lunges
Lunge backwards with knee just above the ground and then drive the leg up strong before quickly switching feet with a jump and repeating on the other side. For a lower-impact option swap the jump for a step.
11 Side Gorillas
In a low squat with your toes turned out around 30 degrees, use your trail arm and plant your hands down on the floor and shift your body to meet them. Get back into your squat position, and repeat on the other side. For a low-impact option, step it out.
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