Chris Hemsworth workout: How to get a body like Thor using just your bodyweight

Chris Hemsworth workout: How to get a body like Thor using just your bodyweight

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.

Timings

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. 

Beginner: 35/25

Intermediate: 40/20

Advanced: 50/10

Workout plan

Squat

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.

Burpee

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.

Hollow rock

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.

Monster Sumo Walks

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.

Walkouts

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.

 

Published at Sun, 17 May 2020 03:01:00 +0000