Chris Hemsworth Workout: Luke Zocchi Gives a Bodyweight Workout for Abs

Chris Hemsworth's PT Shares His 5-Move Bodyweight Workout for Burning Fat and Building Muscle

Luke Zocchi, the mastermind behind Chris Hemsworth's muscle, shares an EMOM workout you can do anywhere

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Think you need a hefty salary and a cohort of personal trainers to hit a workout like Chris Hemsworth? Think again. Even though the 36-year-old Avengers star is very much at Hollywood's forefront, the way he trains is anything but complicated. In fact, in some of his workouts, he relies on just his bodyweight to burn fat and to build muscle.

Here, Hemsworth's PT, Luke Zocchi — himself a Men's Health Australia cover model — shares a five-move workout that you can grind through wherever you like, from the gym to a cubby hole in your house to burn fat, build muscle and improve your cardiovascular system quick-sharp. Depending on your strength and fitness, you can scale or upgrade the workout how you like. All you need to do is work for 20, 30 or 40 seconds and rest for the remainder of the minute. Begin a new move every minute, aiming to work through four total rounds, ending the workout at the 20-minute mark.

"This workout is all about using your bodyweight for a killer workout that you can do anytime, anywhere," explains Zocchi. "It will only take you 20 minutes, but don’t underestimate how tough it can be! Repeat the full circuit four times and if you think you could be working harder, shrink your rest times."

Beginner: Work for 20 seconds, rest for 40

Intermediate: Work for 30 seconds, then rest for 30

Advanced: Work for 40 seconds, rest for 20

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Luke Zocchi is one of the featured trainers on Centr6, the new group workout program available exclusively on Chris Hemsworth’s personalised digital health and fitness program, Centr

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1 Bodyweight Squats: 20 / 30 / 40 Secs
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- Keep your back straight and squat low, making sure that your knees are in line with your toes and your core is engaged.

- If you feel like an extra challenge, try making these jump squats.

- Make sure you land in a deep squat to get the best out of the exercise.

- Rest for the remainder of the minute

2 Jumping Lunges: 20 / 30 / 40 Secs
Standing, Arm, Lunge, Leg, Joint, Physical fitness, Photography, Balance, Recreation, Shoe,

- Lunge forward until your rear knee is almost touching the ground.

- Jump into the air, bringing your rear foot forward and the front foot back.

- Land in a lunge and repeat.

- Land on both feet simultaneously to cushion the impact on your joints.

- Rest for the remainder of the minute

3 Burpees: 20 / 30 / 40 Secs
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- From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor.

- From there kick your feet back as far as you can while keeping your arms extended.

- As soon as your feet land jump them back in towards your hands, then jump up into the air.

- Land and immediately squat down to go into the next rep.

- Rest for the remainder of the minute

- Try this: "For an extra challenge add a mountain climber when you’re on the floor," says Zocchi

4 Bear Crawls: 20 / 30 / 40 Secs
how to perform bear crawl

- Get into a push-up position with your knees at 90 degrees under your hips.

- Then, crawl forward with your core engaged, alternating your hands and feet. T

- This move is all about control so make sure your core is braced

- Rest for the remainder of the minute

- Try this: "To increase the difficulty, speed up the movement - but don’t lose control"

5 Kick Sits: 20 / 30 / 40 Secs
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- Squatting down with your hands planted on the ground in front of you, rotate 90 degrees to the left and kick out your right leg.

- Then, rotate 180 degrees to the right, kicking your left leg out, then turn 180 degrees back to your original position.

- Rest for the remainder of the minute

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