Chris Hemsworth demonstrates his 10-minute bodyweight workout that anyone can do at home
- Chris Hemsworth switched from weightlifting to bodyweight workouts for his role in "Extraction 2."
- The actor posted a video demonstration of his bodyweight workout routine on Instagram.
Chris Hemsworth made the switch from heavy weightlifting for his role as "Thor" to bodyweight workouts for his upcoming role as Tyler Rake in "Extraction 2," and he's sharing what that looks like.
The 38-year-old actor recorded a full demonstration alongside his trainer Luke Zocchi of how he uses bodyweight workouts with a 10-minute workout video he posted to his Instagram on Tuesday.
Hemsworth encouraged his followers to try the workout, noting that it is a low-impact workout that anyone can do without any equipment, while still being challenging.
The workout involves short bursts of full-body activity
In the video, Hemsworth demonstrated five types of workouts. He did as many reps of each exercise as he could in a 40-second burst, then took 20 seconds of rest in between.
The workouts are:
- 40 seconds of mountain climbers
- 40 seconds of bodyweight squats
- 40 seconds of plank shoulder taps
- 40 seconds of reverse lunges
- 40 seconds of bicycle sit-ups
Hemsworth then ran through the whole circuit a second time and was breathing pretty heavily by the end of it.
Two sets of Hemsworth bodyweight circuits should cause you to break a sweat and get your heart rate up, but it is manageable for anyone, with options to scale the intensity up or down as needed.
Bodyweight workouts are low-impact exercises that can help burn calories and promote weight loss
Bodyweight functional movements, also known as calisthenics, don't build the bulk in the arms, chest, and lower body like heavy weightlifting.
Instead, they help build core strength, improving flexibility and coordination. Bodyweight workouts engage multiple large muscle groups at once, increasing your calorie burn.
In Hemsworth's case, the switch to bodyweight workouts also helped his mobility, according to Zocchi.
Zocchi told Insider that Hemsworth made the switch from weightlifting to bodyweight workouts before the start of "Extraction 2's" production to ensure he would be flexible and mobile enough to perform his own stunts without risking injury.
"The biggest adjustment from his training for 'Thor' for this role is going from lifting heavy weights with longer rest periods to now more movement with shorter rest periods," Zocchi told Insider.
Other celebrities who have switched to bodyweight workouts include Jason Statham, Jamie Foxx, and Charlie Hunnam all built their training regimens exclusively around bodyweight workouts.