Lasting Impact Of 10-Rounds Bodyweight Workout By Chris Hemsworth – This Is How It Went Through With Me
If you don’t have a lot of time but you want to feel like you trained with a Marvel superhero, try Chris Hemsworth’s most recent bodyweight workout, and you will still do so. I did that and my muscles are still sore.
The most recent post shared by Thor on Instagram was the intense, full-body workout that Chris Hemsworth did. Without a gym. Without even gear. Only your body, a care of space, and your survival 10 rounds. For someone like me who finds time during the day to write and do the workouts on the other hand, the exercise was seen as a very efficient, high-performance concept. The session was a good match for me, and I was excited about it.
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So, I brought out my mat, and, for sure, made the best out of it. That’s only right.
70-Rep Bodyweight Routine Broken Down And Demystified
The framework is as simple as it gets – 7 exercises, 10 times each, done in a row. If you don’t miss a rep that’s 70 reps per round, and you are going to do 700 reps total if you do the whole workout. The drill addresses every significant muscle group with a full blend of strength, balance, and aerobic elements.
Check out the list:
Squats – 5 reps A basic lower body burner to kick things off. Make sure to keep your feet flat on the floor and concentrate on pushing through your hips.
Bear Crawl – 5 meters This exercise will engage your core, shoulders, and thighs. Don’t forget to hold your body down by bending the knees and moving in a bear walk manner.
Sit-Throughs – 10 reps The exercise is an example of rotational and initiating from the core challenges. As participants grow weak, the exercise becomes more difficult.
Push Ups – 10 reps
Classic upper body strength test. Modify it by going down on your knees if you can not make it in a regular position, but be sure to pass each rep with your chest so close to the ground that it is almost brushing it.
Mountain Climbers – 10 reps per side
It is like a duel of some sort with cardio and core exercises. Get those knees to your elbows and jump madly by keeping a fast pace to make the heart rate go up.
Static Lunges – 5 reps per leg
A standard lower body exercise. Keep your pace slow and go for good form rather than trying to be fast.
Ice Skater Lunges – 5 reps per side
Sideways lunges, which demand not only your glutes and hamstrings but also improve your stability and balance skill.
Wait for 60 seconds after each run and start over. Hemsworth makes 10 rounds. My goal is the same… keyword: aimed.
Here’s What Happened When I Tried the Full Workout
Surprisingly, the first few passages felt quite accessible. The moves were quite easy and did not require any fancy footwork or equipment. But already in the fourth round, it was a completely different story.
The bear crawls felt just like crawling through mud, and the sit-throughs started to make me wonder if I still had my coordination in me. The push-ups? Yes, I did have to switch to my knees around the sixth round, and I wasn’t even ashamed of it. Even if the reps are small, the compounding effect of 10 rounds really makes a difference.
This was really a whole-body drill. I felt my quad muscles burning from all the squats and lunges, my midsection was super sore from the sit-throughs, and my upper body got all the attention it needed from the push-ups and bear crawls.
I finished the workout in less than 25 minutes, including rest. That is much less time than I would have spent on fitness reels on Instagram—and I was left feeling much more accomplished.
What Makes this Body Weight Workout Stand Out?
Some of the benefits of this workout are it’s really simple. No equipment, no gym membership, and no excuses. The workout can be done in your living room, in a hotel room, backyard or on a deck the same that Hemsworth himself uses.
Besides that, it is a whole body workout which includes different elements such as: pushing, pulling (by engaging your body), rotation, balance and stability. You are not just sweating—you are training like an athlete.
The part that grabbed my attention the most was how easy to complete the exercises were by just reading the plan. Seven exercises, low repetition, right? But 10 times this will take your body to a completely new state of energy. Thus you feel your heart rate rising, your muscles getting sore, and your coordination being put into test every time.
Hemsworth Is No Amateur in This Field
It can be a bodyweight training plan for a short time if you want something that is fast, efficient, and easy to carry. If you are not used to doing exercises, you can do only five rounds, while the rest can go for all the ten.
Still, don’t be surprised if you feel your muscles sore the next day, and your legs and shoulders might be almost numb. And these sit-throughs are going to make you struggle too.
Those that need workout at home, will find this bodyweight training to be a great one at their disposal especially for those who look for a full-body workout that can provide fast and effective results.
