On Aug. 16, 2022, Hemsworth posted a “minimal equipment” workout via a video on his Instagram page. During the routine, he pushed through functional bodyweight exercises on the deck of a navy ship that was part of the set for the box office hit Top Gun: Maverick. Check it out below:

 

 

 

 

 

 

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A post shared by Chris Hemsworth (@chrishemsworth)

[Related: How to Do the Goblet Squat for Lower Body Size and Mobility]

Here’s a rundown of Hemsworth’s bodyweight workout on the navy ship:

Chris Hemsworth’s “Minimal Equipment” Workout

• Squats: 1 x 5 
• Bear crawl: Five meters
• Sit-through: 1 x 10 
• Push-ups: 1 x 10 
• Mountain climber: 1 x 10 on each side 
• Static lunge: 1 x 5 on each leg
• Ice skater lunge: 1 x 5 on each side
• Rest for 60 seconds
• 10 rounds in total

According to Hemsworth, this flexible routine requires limited equipment and can be performed pretty much anywhere. The 38-year-old will share similar workouts in the coming weeks to promote his workout app, Centr.

The Australian actor began the ambitious endeavor to share health advice with people who want to improve their general fitness and nutrition. Per his social media, Centr “has everything you need for your fitness journey.”

This minimal equipment workout is another small sample of Hemsworth’s ongoing project in the growing fitness space. 

 

 

 

 

 

 

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A post shared by Chris Hemsworth (@chrishemsworth)

[Related: How to Do the Bulgarian Split Squat for Leg Size, Strength, and Mobility]

Hemsworth’s Profile

Hemsworth has an eclectic performance background but is most famous for his role as the shredded Thor in the MCU. Many of his roles feature some necessary physical exertion, so he must keep up his training throughout the calendar year.

After the recent release of Thor: Love and Thunder in July 2022, Hemsworth does not have any other films scheduled for the rest of the year. However, according to IMDB, some of his future projects in 2023 and 2024 will probably keep him in shape.

For example, there’s the high-octane action film Extraction 2 and Furiosa — a prequel in the explosive Mad Max series. Both pending assignments likely mean the active Tinseltown performer won’t lapse in his top-notch fitness soon. 

Featured image: @chrishemsworth on Instagram

The post Check Out Chris Hemsworth’s Minimal Equipment Workout on a Naval Ship appeared first on Breaking Muscle.

“They’re not functional and they create a cortisol addiction. Drops in power during bodyweight circuits, although it looks fancy on a Zoom call with a class, create poor movement compensations, and you’re 1,000 reps deep” he added.

So although 200 lunges for time might create a “sweaty workout” that many people seem to crave, per Fitzgerald, the five major reasons to avoid programming workouts such as air squats, push-ups, lunges and burpees “for time,” include:

1. They don’t create sustainable results
2. They lower immunity and resilience
3. They lead to poor movement patterns and compensations
4. They are not functional
5. They create cortisol junkies and poor behaviors around exercise

So 200 Lunges for Time Is Out, What’s In?

Fitzergald explained there are safe and effective ways to program bodyweight workouts that can create long-term progress. It’s possible if you follow foundational program design principles.

He gave the following as an example of a more effective way to utilize bodyweight movements than four rounds for time:

• Max set clap push-ups. Rest 60 seconds.
• 20 Jump squats. Rest 60 seconds.
• 60-second reverse plank. Rest 60 seconds.

Repeat four times.

Why is this a better approach?

Fitzgerald asks you to consider the following principles of bodyweight training:

The Dose-Response of Bodyweight Training

To create an effective bodyweight workout, you need to understand “the dose-response,” meaning the stimulus or outcome of each training session. This comes down to three things, according to Fitzgerald:

1. Intention: What is the goal of this program and what is the client working toward?
2. Modality: What type of movements is the client doing?
3. The individual person: Who am I programming for? What are their individual abilities, skill level, limitations, training age?

When you understand the who (i.e. the person), the what (i.e. modality) and they why (i.e. intention), you can control the dose-response, and ultimately the adaptation and results that occur from it.

The Limitations of Bodyweight Training

Before putting together a bodyweight program, you must also understand its limitations.

These limitations primarily involve closed-chain activities with relative strength, meaning strength against bodyweight, as well as strength endurance, meaning the ability to perform repetitions at submaximal loads.

They also have relatively low variability because of the lack of access to equipment and novel means to perform movement patterns.

This leads many coaches to prescribe lots of repetitions of very similar types of muscle contractions, which can become a problem for most because poor movement patterns are then repeated for a large volume of repetitions.

Further, bodyweight workouts effectively lack intensity, at least in terms of maximal effort, because you have no access to external loading. For stronger and fitter clients, this means that strength endurance efforts are then sometimes turned into metabolic efforts that become glycolytic. In other words, they begin to use the anaerobic lactic energy system, which is a great way to lower immunity and create negative metabolic adaptations, as it promotes using sugars for fuel.

Three Final Tips To Effective Bodyweight Program Design

Once you understand the above, you can start to consider how to effectively program bodyweight workouts.

Fitzgerald recommends programming full-body resistance, which include both upper body and lower body movements, as well as core movements.

From there, he says:

Tip #1: Create a progressive program

Like any effective program, be it a strength or endurance program, a bodyweight training program should be progressive over time, with each week building from the previous. Three ways to do this include:

1. Increase volume over time, adding repetitions each session and each week.
2. Increase the speed of the contractions over time, from motor control to strength endurance to dynamic movements
3. Adjust the tempo and increase the eccentric, or lowering, phase of an exercise

Tip #2: Split the days

For most lifestyle athletes, Fitzgerald recommends keeping to a simple training program that focuses on consistency and that alternates between full-body resistance training days and aerobic training days.

To #3: Consider the individual long-term

Simply put, make sure you have a good understanding of your client’s physical abilities, goals, and intention, and then design workouts that are “within your client’s capabilities.”

If you’re interested in learning more from Fitzgerald, you can check out his various education options at OPEX Fitness.

The post 5 Reasons Why High-Rep Bodyweight Workouts Are Hurting You appeared first on Breaking Muscle.

The world has never turned faster. We are chasing the kids out of the house, battling traffic, rushing to meetings, and constantly responding to email. Engulfed by this whack-a-mole lifestyle, many simply conclude they no longer have time to exercise. Yet, there is something else at play, as well.

We are busy, no doubt, but that compulsion to check your email every 20-minutes is often accompanied, by a five-minute social media scan. Then a ten-minute reboot as you try to figure out how to best use the time you have before the next meeting. Over and over, mismanaged time interrupts actual productivity, leaving you with a twenty minute blocks too short for re-engaging any large focus-driven project. There is nothing to do, but fill the time with more email and social media scans, or whatever outlet is your smartphone vice.

Take Advantage of Wasted Time

What if we created a system to use those many chunks throughout the day to hit the most important habit for amplifying all our other efforts—a really good exercise dose. According to a 2016 study, the average person spends 116 minutes per day on social media. It is amazing how lots of little chunks of time can add up.

You can get a phenomenal workout in just 20-minutes. Most gym-goers are in and out in an hour and that includes the change of clothes, the small-talk, the time waiting for stations to open and the time spent racking other people’s weights. Within an hour workout, there is probably no more than 20-minutes of actual work.

Who says you have to accomplish all your exercise in one time and in one place? Everyone can find four, seven-minute blocks throughout their day. That is 28-minutes of awesome work that can be seamlessly integrated into your day to leave you alert and enriched, rather than lost in another mindless scroll.

We Can All Find TIme

For this Four-Alarm Workout, I’ll provide daily workouts, each complete with four, seven-minute blocks of work. Each block starts with a low-impact mini-circuit to transition your body into the effective exercise dose that is to follow.

First, you have to find your times. I highly recommend waking to your first seven-minute block. This is an easy, consistent cue and a great way to set the day’s intent. If you “don’t have time in the morning,” just set the alarm ten-minutes earlier. This allows you to shake off any cobwebs and even throw in a brief mobility prior to this first exercise block of the day.

Similarly, you can always get seven-minutes right at the end of the workday. Boot down seven-minutes earlier, or just add seven-minutes at the end of the workday. The time difference is negligible, especially compared to the gym-trip you probably once tried to fit in.

Another easy, consistent block is the beginning of your lunch break, right before you eat. You could pack your lunch to save time, money, and the stress of rushing out and back. Seven minutes is literally the amount of time steamed broccoli and carrots will take in your microwave. That’s three exercise blocks found.

From there, you only need to look at your schedule and pull out one more seven-minute period. This is probably obvious depending on the day. In fact, you can probably find a couple, mitigating the need for that end of the work-day 7-minute block. Similar to my five-alarm method, you can set phone alarms to plan and dictate these best times for your exercise blocks. When the alarm chimes, you go!

Create a game with yourself. Each day’s workout is split into four seven-minute blocks. Set your four-alarms, but if you can finish early that is a big win! Maybe time opened up in the mid-morning. Maybe you knock two blocks out at once. There will be days that are harder. Worst case scenario, your 4th block goes right before bed. This is less than ideal, but better than missing.

The reality is we can all make this program work. We just have to commit to answering the alarm every time. No entertaining the internal monologue. No backing out. The hardest part will be overcoming the inertia to get started. Allow yourself no wiggle-room.

Willpower is a muscle that will grow stronger with training. Establish a mantra. I always tell myself, 99% is a wimp. Author, Rachel Hollis, says she, “never breaks promises to herself.” The point is the same. You make a deal with yourself that you go, no matter what.

Now that you know the how let’s get to the what. Without further ado, here is your weekly Four-Alarm Workout Plan for equipment free, anywhere, anytime exercise.

The Workout Program

Monday is day 1. Follow this pattern:

Day 1, Day 2, Off, Day 1, Day 2, Off, Off

Day 1: Block 1

Mini-Circuit—3 rounds of:

3 rounds of:

Day 1: Block 2

Mini-Circuit—2 rounds of:

3 rounds of:

Day 1: Block 3

Mini-Circuit—2 rounds of:

3 rounds of:

Day 1: Block 4

Mini-circuit—2 rounds of:

3 rounds of:

Day 2: Block 1

Mini-circuit—3 rounds of:

3 rounds of:

Day 2: Block 2

Mini-circuit—2 rounds of:

3 rounds of:

Day 2: Block 3

Mini-circuit—2 rounds of:

Day 2: Block 4

Mini-circuit—2 rounds of:

3 rounds of:

This fitness plan is completely equipment free. Imagine what we could do with just one kettlebell, one dumbbell, or one exercise band. Don’t worry, these plans are coming. The point is, exercise, more than any other activity, changes the trajectory of your life. It is too important to miss. Don’t find an excuse—find a way.

The post The Four Alarm Workout For Powerful, Portable Fitness appeared first on Breaking Muscle.

All these factors play a significant role in figuring out the right workout for you. However, there are certain traits that 40-year-olds tend to share. I will give you a workout that can be done in three stages. Each person should decide what stage they belong to based on trial and error. My recommendation is always start lower and build yourself up. It’s okay if you’re higher in some exercises and lower in others, level-wise. Based on that, we’ll come as close as possible to an ideal workout, for you, my 40-year-old peer. First of all, we are going to start with walking three miles wearing a 200lb vest. Wait, you’re not ready for that yet? No worries, one day you may be!

Even if you have just started working out at the age of 40, you can be as fit or more fit than the average 30 year old in a relatively short amount of time. I have seen many people in their 40s as fit as athletic 20-year-olds. 

I have used variations of this workout since my early 20s, and its efficiency has been proven for decades. Do every exercise for one set for as many weeks as needed. Once you get strong enough and feel ready, do 2 sets of each exercise.

Warm Up

1-2 minutes

• Level 1: Running in place
• Level 2: Jumping jacks
• Level 3: Mountain climbers

In between each of the exercises below, do 30-45 seconds of active rest, including:

• Level 1: Walking
• Level 2: Slow pace jogging in place
• Level 3: Fast pace running in place

Thrusters

1 set of 10 reps

Begin by going down into a squat, keeping the spine neutral. Keep looking straight ahead, and keep your knees tracking in line with your feet. Keep the weights steady at shoulder height as you descend. While returning to standing position, keep your core tightened and press the weights straight overhead. Return to the start position by returning the weights to shoulder height.

• Level 1: Thrusters without weights
• Level 2: Thrusters with 10lb bar
• Level 3: Thrusters with 2 x 15lb dumbbells

How to Get Stronger at Thrusters

Push Ups

1 set of 15 reps

Place your hands slightly wider than shoulder-width. Ensure your body is straight. Inhale as you slowly bend your elbows, and lower yourself until your arms are at a 90° angle. Exhale as you contract your chest muscles and push back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent. Keep your core tight during the entire push up.

• Level 1: Push up from knees
• Level 2: Half range push up
• Level 3: Full range push up

Avoid These Push Up Mistakes

Squat Hammer Curls

1 set of 10 reps

First, go down into a squat with your spine neutral, your chest high, and your shoulders back. Keep looking straight ahead. As you squat down, keep your knees in line with your feet. As you return to a standing position, begin the hammer curl. Keep your elbows close to your torso. Hold your upper arm stationary, and curl the weight and forearm up while contracting the biceps. Lower the weights, return to standing position, and repeat.

• Level 1: Squat hammer curl without weights
• Level 2: Squat hammer curl 2 x 10lb
• Level 3: Squat hammer curl 2 x 20lb

Supermans

1 set of 15 reps

Lay face down on floor. As you exhale, raise your arms, legs, and chest off of the floor simultaneously, and hold this full body contraction for two seconds. Relax and return to starting position. Repeat.

• Level 1: Supermans
• Level 2: Supermans with 5lb dumbbells in hands
• Level 3: Supermans with 10lb dumbbells in hands

Lunges With Triceps Extensions

1 set of 10 reps each leg

Keep your upper body straight, engage your core to maintain a straight posture, and look forward. Use both hands to lift the dumbbell over your head until both arms are fully extended. Now, step forward on one leg, lowering your hips until both knees are bent at about a 90° angle. Make sure your knee does not go past your toes. As you are lunging down, with arms overhead, lower the dumbbell behind your head by flexing at the elbows. As you return to standing, simultaneously extend your arms back overhead. Repeat with the other leg lunging.

• Level 1: Stationary lunge with triceps extension
• Level 2: Stationary lunge with 10lb triceps extension
• Level 3: Stationary lunge with 20lb triceps extension

Half Squat Bent Over Row

1 set of 15 reps

Hold the bar with palms facing down. Get into a partial squat and lower your upper body until it is almost parallel to the ground. Keep your head up. Next, while keeping your upper body stationary, exhale and lift the bar towards you. Keep your elbows tight to your sides. As you lift the bar, extend your knees 3-4 inches to a half-squat position, never fully extending to standing position. Once the bar is close to your body, hold for a second and contract your back muscles. As you inhale, slowly return to starting position.

• Level 1: Without weights
• Level 2: 15lb bar
• Level 3: Two 15lb dumbbells

The post Exercises to Fight the 40s appeared first on Breaking Muscle.

The Pull Up

For a muscle up, you obviously need to be able to pull up (and pull up high enough) to eventually transition into a dip. The proper progressions toward your pull up is where many struggle. You must first have a foundation of rowing exercises before pulling from overhead. This builds the strength needed to pull your elbows behind your body during the transition phase of a muscle up.

• My prerequisite for muscle ups is five strict chest-to-bar pull ups.

The Dip

Next is the dip. Again, you’ll need to be able to press yourself up out of the bent arm support position after the transition. It’s important to also ensure you are training your dips with a full range of motion. You shouldn’t have a distance “standard” to your dips. What I mean by that is, you should go as low as you can in your dip. This is because when you perform a muscle up, you will transition into the lowest dip that your mobility will allow, and you will need to be prepared for this.

• My prerequisite for muscle ups is five ring dips with a pause at the bottom position.

The Grip

You must develop the proper grip necessary to transition from pulling to pushing. Setting the proper hand position to facilitate this transition can make-or-break a muscle up. The false grip is what you need to strive for. In this grip, you will have your wrists set on top of the rings supporting yourself with your forearms and the inside bends of your wrists. This position prevents you from being blocked by the range of motion in your wrists.

• My prerequisite for muscle ups is five false grip chest-to-ring pull ups.

The Transition

This is where many have a disconnect in the muscle up. It is not just a pull or a push, it is a combination of both. You must understand how to maintain downward pressure on the rings during the entire movement. If there is a break between the two, then you lose all momentum and won’t be able to execute the transition properly, or at all.

When you get to the point of working transitions you will understand why we shoot for such a large range of motion in the pull ups and dips, along with the necessity for the false grip. For transition work, start at the bottom of a dip with your feet in front of your body either on the ground or on a box (to make it more challenging). From this position slowly lower yourself backwards into the top of a ring row position without letting the rings separate from your chest. Then pull yourself back into the bottom of the dip.

• My prerequisite for muscle ups is five feet-elevated transitions.

Putting It Together

You have developed the pull, push, grip, and transition—now it’s time to string them together. Start by performing the muscle up backwards. Can you begin from a support position (top of the dip) and slowly lower yourself through the dip, transition, and false grip down into a hanging position? If you can do this consistently for five reps, lowering yourself for 10 seconds on each rep, then you have met all of my requirements to attempt a muscle up. Now, go get it.

This will take time, but I promise you that if you take the time to develop each area of the skill, you will get a muscle up and will maintain it for as long as you train it. The great thing about building a skill like the muscle up and other more complex strength exercises, is that your proficiency will trickle down to less complex exercises. You won’t have to dedicate a bunch of time to dips and pull ups if you can do a muscle up. You have now cut your work in half. The more complex you get, the less time you have to commit to strength training, giving yourself more time to learn new skills.

The post Dissecting Muscle Up Mastery appeared first on Breaking Muscle.

Danny understands that people don’t just work out to get stronger, they work out to get better. He and Justin Lind talk shop about his philosophy of simplicity, positivity, and accountability. He illustrates the danger of relying on motivation, versus having the discipline and dedication to just do the work. Finally, he lays out why he views bodyweight training as the best overall program for physical improvement, why he won’t call his clients athletes, and why we should celebrate the beautiful commonality in our pursuits of fitness.

The post Human Flags, Personal Training, and What Makes an Athlete appeared first on Breaking Muscle.

A:

Pistol Practice or 1 Legged Box Squat

(Aim for at least 15-20 on each leg)

B:

AMRAP in 15 Minutes

6 Kettlebell Push Press

9 Push Ups

12 Air Squats

C:

5×5 Overhead Pull Over Sit Up

5×5 Deck Squat Sit up

D:

Congratulations! You have reached the end of this 12-week program. If you have stuck with the program all the way through, you will notice the improvement in your handstand practice. From here, when it comes to hanstands, you can look forward to attempting free form handstands as the next logical leap in skill building. But so far, it’s like riding a bike, once you have mastered the handstand, it stays with you.

The post The Handstand Builder For Women: Day 3/3, Week 12 appeared first on Breaking Muscle.

A:

4 Rounds on Each Arm

5 x 1 Arm Kettlebell Clean, Squat, and Press

10 x 1 Arm Kettlebell Overhead Walking Lunge

15 x Burpees

20 x Russian Twists

(Switch Arms After You Complete the Entire Set)

B:

1 Minute Plank Hold

1 Minute Wall Handstand or Forearm Handstand

C:

• Each pose 5 breaths unless otherwise indicated
• This sequence will require wall space and a strap

The post The Handstand Builder For Women: Day 2/3, Week 12 appeared first on Breaking Muscle.

A1:

A2:

B:

D:

Props needed: Yoga mat, strap, and stopwatch.

A
Start in a supine position, relaxing and centering with a natural breath pattern. Stay here for 3-5 minutes.

B
Begin by bringing your right knee into you chest, holding for 5 deep breaths. Bring your head up to your knee for 10 rounds using your breath. Repeat on the left side. Extend the right leg up toward the ceiling grabbing the big toe with the index and middle finger (use a strap if needed). Draw the knee into the extended leg holding for 2 minutes. Repeat on the left side. Make your way into downward dog, holding for 15 deep breaths.

C
From down dog make your way to a standing forward bend position. Extend your right leg up towards the ceiling for standing splits holding for about 15 deep breaths then move into the left side. Bring both legs down to a stand forward bend to finish feet hips distance apart, letting your head relax down towards the floor for 15 deep breaths.

The post The Handstand Builder For Women: Day 1/3, Week 12 appeared first on Breaking Muscle.

A:

B:

C:

D:

Seated Hamstring Stretch Pose Focus
From a seated cross legged position, begin to grab the foot of your right leg and extend it up towards your head. If your flexibility is challenged, simply grab a strap or belt to loop around the foot. Feel a deep stretch in the back of the legs, as you open the chest and bring attention to your upright seated posture. Stay in the pose for 15-20 deep breaths and move to the opposite side.

Benefits of Seated Hamstring Stretch
Lengthens and opens the musculature of the hips, thighs, hamstrings, groins and calves.

The post The Handstand Builder For Women: Day 3/3, Week 11 appeared first on Breaking Muscle.

A:

B:

C:

Start your practice standing in mountain pose, finding your breath and clearing the mind for 15 slow deep breaths. Flow through either 5 slow sun salutations or 10 up/down dog vinyasas to warm the body.

Warrior to Side Angle Vinyasa
Flow into Warrior 2 pose for 5 deep breaths. Start on the right leg first, turning your right foot in slightly to the right and your left foot out to the left at about 90 degrees. Try to find your alignment squaring the hips to the side wall. Feel your thighs become strong as you deeply lunge into the warrior 2 pose. Stretch and lengthen through the arms turning your head to gaze and you front middle finger taking 5 deep breaths. From there move into side angle pose releasing your elbow on the thigh or your fingertips to the floor next to you front foot. From there extend your left arm straight up toward the ceiling or along side the ear relaxing the shoulder down the back. Take 5 long slow breaths in side angle pose feeling a deep hip opening. Repeat on the left side. After completing one slow round on each side begin to flow with the breath through warrior 2 to side angle in a vinyasa. For this cycle take only one deep breath in each pose, repeating for a total of 10 breaths on the right and then 10 breaths flowing on the left.

Wide Leg Forward Bend
On an exhalation step or lightly hop your feet wide feet apart. Bring your arms parallel to the floor and reach them actively out to the side of your body. Bring your hands on your hips and engage your thigh muscles by drawing them up and firming them. As you inhale and open your chest and as you exhale slowly fold over bringing your hands to the floor. Relax your neck and let your head hang free or rest the crown of your head on the floor. Press your hands actively into the floor and stay in this calming pose for 10-15 breaths. On the inhalation bring your hands back to the hips and rise.

Plow Pose

Lying on your back, simply draw your legs over your body and slowly lower your toes to the floor above your head. Try lifting your top thighs and tailbone toward the ceiling. Release your hands and stretch the arms around behind you on the floor clasping the hands and pressing actively down to support your body as you lift your thighs up to the ceiling. Body weight is held in the shoulders and out of head and neck for the duration of the pose. Stay here as long as you are comfortable and you feel no pressure or pain in the neck. Slowly roll down to rest on the spine for 2-3 minutes feeling the effects of the posture.

The post The Handstand Builder For Women: Day 2/3, Week 11 appeared first on Breaking Muscle.

A:

B:

C:

D:

From a seated position, bend your right knee and bring it back behind you, with you left leg extended out straight. Square your torso over the extended left leg, and begin bend forward bend over the left leg. Open the heart center as you inhale and as you exhale go a bit deeper in the pose. Eventually, you will bring the heart center and head down toward the extended left leg. On each inhale extend through the spine, and on each exhale deepen the forward bend. Next attempt to reach under the body and grab the foot of the right leg to add the deep twist. Stay in the pose for 10-15 deep breaths and repeat the pose on the opposite side.

Yogi’s Tips:
For beginners: Use a blanket to sit on if the hips are tight. If you have poor flexibility add a strap to aid in grabbing your extended foot. For more advanced yogis, clasp your hands under the sole of the extended foot and fold in deeper.

Benefits of Deep Lateral Twisting Pose:

• Calms the brain and helps relieve fatigue and mild headaches.
• Detoxes the body by improving digestion and elimination.
• Stretches the side waist, spine, shoulders, hamstrings, hips and groins.

The post The Handstand Builder For Women: Day 1/3, Week 11 appeared first on Breaking Muscle.