Chris Hemsworth has been sharing a series of new workouts from his health and fitness app Centr over the last few weeks, from a 50-rep challenge to a six-pack-shredding video that hits the upper and lower abs.
In each new Instagram clip, Hemsworth performs the routines from the top deck of a Naval ship, demonstrating how easily they can be performed anywhere, with minimal equipment required. For his most recent workout, a session which combines weights training, bodyweight exercises and cardiovascular activity, you'll need a kettlebell and pair of dumbbells.
One thing worth noting is that Hemsworth is performing the "diamond cutter" press-up here, a popular variation which frequently gets programmed into arm day workouts as a way of blasting the triceps — but it's actually not as effective as you might think. "You don’t actually need to form a 'diamond' with your hands in order to stimulate your triceps," says Men's Health fitness director Ebenezer Samuel "The best position from which to do that is going to be ever-so-slightly wider than diamond position, with your hands just narrower than your shoulders."
If you're thinking of trying out Hemsworth's combined strength and cardio routine for yourself, we'd recommend simply switching out the diamond press-ups for a close-grip press-up, to really make sure your tris aren't being left out of this full-body blaster. Here's the workout in full, to be performed a total of 6 times:
10 x dumbbell burpee curl and press
10 x close-grip press-ups
50 x mountain climbers
40 seconds rest
10 x dumbbell alternating reverse lunge and curl
10 x dumbbell renegade rows (on each side)
50 x sit-throughs
40 seconds rest
10 x kettlebell snatch (on each side)
10 x kettlebell goblet squats
30 second bear crawl
60 seconds rest
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