Chris Hemsworth's Toughest Centr Trainer Shares A Punishing Bodyweight Workout

Brett Williams
·2-min read

From Esquire

Chris Hemsworth has been one of the most visible celebrities in the fitness space over the last few years. Along with lending his muscles to blockbusters like The Avengers and streaming hits like Extraction, the actor frequently shares his workout sessions on social media for his fans to follow.

In light of gym closures and other challenging circumstances in which many people have found themselves during the current pandemic, Hemsworth's fitness team have developed a new bodyweight-only workout program for his fitness app, Centr.

This workout is from Centr trainer Da Rulk, a functional training expert who has taught his Raw Functional Training (RFT) method to military and first responders, Olympic gold medalists, MMA fighters, and pro athletes, along with Hemsworth.

The session below isn't part of Centr's Unleashed program—but it is a challenging bodyweight series you can do anywhere, anytime using the app. You'll run through three separate clusters of bodyweight movements, working for 40 seconds at a time. By the end of the almost 30 minute period, you'll be toast—but stronger than when you started.

Da Rulk's Centr Functional Training Session

Cluster 1

Perform each exercise for 40 seconds, then rest for 20 seconds. Repeat 3 times.

  • Modified Side Gorillas

  • Modified Hostages

  • Forward to Reverse Crawl 75%

Cluster 2

Perform each exercise for 40 seconds, then rest for 20 seconds. Repeat 3 times.

  • Single Sit-Thrus (Left) - 20 seconds

  • Single Sit-Thrus (Right) - 20 seconds

  • Modified Switch

  • Modified Ballistic Pulses

Cluster 3

Perform each exercise for 40 seconds, then rest for 20 seconds. Repeat 3 times.

  • Forward to Reverse Crawl 100%

  • Running in Place

  • Vertical Jump

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