Chris Hemsworth is known for his ripped physique in the ‘Thor’ and ‘Avengers’ movies. He recently said he has ditched heavy weightlifting for bodyweight workouts, and shared his 5-step routine to get in shape for “Extraction.” After a busy day on set, Chris starts with 10 minutes of warming up with squats, pushups and sit-ups. Next comes 20 minutes of cardio like running or rowing followed by 30 minutes of core work like planks and crunches. For arms and shoulders, Chris advises three sets each (10 reps) of biceps curls; tricep extensions; shoulder presses; overhead press; front raises; rear delt flys; standing twists (alternating side-to-side); and chest presses. For legs, three sets of lunges; squats; calf raises; glute bridges (lying or standing); and kicks alternating front to back. He finishes with 10 minutes of stretching on a foam roller.
The fitness world is full of people wanting to show off their bodies and remain in shape. Many go for intense weightlifting, while some opt for intense cardio workouts. With the advent of Crossfit we have seen a new breed of fitness enthusiast that aims at combining everything into one workout and yet be able to keep up with the pace of the workout. One of the biggest selling points for Crossfit is that it leaves you less prone to injuries and also keeps your body and energy levels high throughout the workout. While all these claims may be true, we suggest that one does not need to go overboard in order to stay fit and enjoy a healthy lifestyle.
As the name suggests, this is a workout that keeps your body guessing and switches things up constantly. This means you are doing new workouts throughout the day so there is no chance of getting bored or running out of energy before you finish all the planned exercises. If one were to follow a regular routine on a daily basis, chances are they will get sick of the workouts relatively fast. Crossfit routines are designed to keep changing all the time so you don’t get bored and stay enthusiastic throughout your training session.
Let’s have a look at the daily workout of one popular online fitness enthusiast who goes by the name of “Becca” on Instagram. There are no weights involved in this workout, but she manages to combine various bodyweight exercises and still has time to do some cardio. This is how the workout session goes:
30 reps for each exercise with no rest in between you can increase the number of reps as your fitness levels improve): Mountain climber Burpees Plank Jacks Butt kicks ^ pushup russian twists (30 each side
3 rounds – these are tough by themselves, doing 30 for each one is agonizing. However, it’s all about patience and endurance. As long as you’re challenging yourself every day, your body will get stronger and you’ll improve quickly! Then it’s time for 10 minutes of either running/jumping rope or 15 minutes of skipping. Afterwards, stretch out your muscles for 10 mins.
This is a very challenging workout but the great thing about it is that it can be done anywhere since there are no weights involved. This means the only thing you need to do this session is yourself and your motivation. You have to push