Chris Hemsworth workout: How to get a body like Thor using just your bodyweight
Chris Hemsworth is no stranger to tough workout routines, having bulked up for his role as Thor in eight Marvel films so far. With another movie in the franchise due out in 2022, Hemsworth will no doubt be making sure he’s in superhero shape for filming – and he’s making sure his fans can do the same with a new programme on his fitness app. The latest exercise programme uses just your bodyweight, making it perfect for those who are unable to go for their usual gym sessions due to the coronavirus lockdown.
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Launching on Monday, Centr Unleashed is a six-week workout programme, designed to get members of the app fit no matter how little space they have at home.
The no-weights workouts are something Hemsworth’s personal trainer Luke Zocchi has even used during filming.
“Being able to squeeze a workout in wherever you are is a massive benefit,” Zocchi exclusively told Express.co.uk. “When we’re training on location these workouts come in really handy as we’ve got limited equipment.”
The workouts are led by Luke himself, who has trained Cate Blanchett, Liam Hemsworth and Taika Waititi as well as getting Chris into shape to play the iconic Norse god.
Though many people associate getting lean with lifting weights, Luke has used bodyweight workouts with his A-list clients and says they’re just as effective for getting your heart pumping and your muscles aching.
“Some people assume you need to lift really heavy weights, or workout for hours, to get results,” explained Luke. “I like to keep workouts short but intense – think 20-30 minutes but keeping the energy high the whole time. I like to structure these workouts to challenge your whole body.”
Using his bodyweight was a key part of Australian action hero Hemsworth’s Thor fitness plan, too.
The star previously revealed his routine to Bodybuilding.com. “I did do a lot of functional training. I would do circuits and bodyweight exercises for more functional strength: stuff like chin-ups and pull-ups and box jumps, and even some CrossFit stuff.”
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The same principles apply in the new workout programme on the actor’s popular fitness app, Centr – though you don’t have to be Thor to give it a go.
“Unleashed combines HIIT training with HILIT moves which are lower impact, as well as regular stretching sessions,” explained Luke. “Having all of this in your weekly programme helps get results with less chance of injury – it also gives you enough variety so you don’t get bored!”
The programme involves moves such as squats, burpees and jump lunges that use your bodyweight to get you fit.
The moves may sound simple, but according to Luke even the squat can have a huge impact.
“One of my favourite bodyweight moves, squats are a compound movement meaning they work multiple muscle groups at the same time so they’re efficient at building muscle and burning fat. Focus on form to avoid hurting your knees.”
The celebrity trainer also commented that bodyweight exercises are especially effective for working the core.
Describing one move in the plan, the hollow rock, Luke explained: “Your core is a great example of a body part that really doesn’t need weights to workout effectively. A good bodyweight move is going to make your core burn all by itself, just make sure you’re not tensing your neck and if there’s any pain in your lower back – check your form and change it up.”
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Exclusively for Express readers, here’s a sample Unleash Your Power workout from Centr’s new programme that you can do at home.
Target: Lower body
Instruction: Complete all exercises according to below time, two times through with 40 seconds rest in between rounds.
Each set is one minute. Do as many reps as you can for the number of seconds detailed below, depending on your level, then rest for the remaining time.
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.
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.
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Start in a wide low squat stance and 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.
Stand with feet shoulder width apart, bend your knees and walking 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.
Start with 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.
Sit on the floor with your feet in line with hips, 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.
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
Lunge backwards with knee just above the ground and then drive the leg up strong with knee up high before quickly switching feet with a jump and repeating on the other side. For a lower-impact option swap the jump for a step.
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.
Centr Unleashed is the new all-bodyweight workout programme available exclusively on Chris Hemsworth’s health & fitness app, Centr, from Monday May 18.
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