In relation to exercise inspiration, it doesn’t get higher than Chris Hemsworth’s Instagram account. From his go-to bodyweight workout that can be done from just about anywhere, to the exact arm workout he used when training for Thor, the actor has been very open about his gymnasium routines, actually, he’s even launched his personal exercise app — Centr.
Unsurprisingly, his exercises are not any joke, so after I noticed Hemsworth had uploaded a brand new barbell exercise, I headed right down to the gymnasium to offer it a go for myself. I’ll caveat this by saying as a health editor, I work out fairly recurrently, though I’m undoubtedly not lifting wherever close to as heavy as Thor himself. This in all probability isn’t a exercise to strive for those who’re a whole newbie, and for those who’re new to the workout routines on this exercise, it’s a good suggestion to ask a private coach to take a look at your kind earlier than including weights.
Learn on to search out out what occurred after I tried Hemsworth’s 800-rep barbell problem. If you happen to’re on the lookout for extra exercise inspiration, you too can take a look at what occurred when I did 100 dead bugs a day for a week, or when I added 30 sit-ups a day to my workout routine for 30 days. You too can learn our Centr review if you wish to take a look at the Hemsworth-backed app.
What’s the Chris Hemsworth 800 rep barbell exercise?
The exercise shared on Hemsworth’s Instagram web page is 10 rounds of the next circuit. You’ll want a barbell, however for those who don’t have one, all the exercise will be accomplished with a pair of dumbbells (check out the best adjustable dumbbells right here).
- 10 x Bicep curls
- 10 x Overhead press
- 10 x Tricep extension
- 10 x Squat
- 10 x Lunge on the left leg
- 10 x Lunge on the appropriate leg
- 10 x Bent over row
- 10 x Standing twist
At the start of the video, Hemsworth says the eight workout routines ought to be accomplished with none break in between.
I attempted Chris Hemsworth’s 800 rep barbell exercise — right here’s what occurred
I’ll warn you now, this exercise is relentless. I went into this exercise all weapons blazing, so to talk, grabbing a barbell and attending to work. I’ll begin by confirming that my bar was quite a bit lighter than Hemsworth’s — from the seems to be of issues, he’s utilizing an Olympic Weightlifting Bar that weighs in at round 45 kilos, or 20kg. Fortunately my gymnasium had a number of completely different choices, and I chosen a bar weighed that 22 kilos, or 10kg — I’m no superhero.
I observed for the bicep curls Hemsworth held the bar in a pronated grip, along with his palms going through in direction of his physique and his knuckles on high of the bar. The pronated grip targets the outer arms and forearms in addition to the biceps, however can also be barely more difficult than conventional bicep curls. Not like Hemsworth, I carried out slower reps to make sure my kind was appropriate.
After I bought to squats, I discovered it actually tough to carry the barbell in a single hand (I’m solely 5-foot-1, in comparison with Hemsworth’s 6-foot-3), so I swapped the barbell for an 8kg dumbbell to make sure I used to be getting my kind proper. For the ultimate few rounds of the exercise, I positioned the barbell over my shoulders, as I had within the squats, to actually blast my legs.
The shortage of breaks between workout routines throughout the first couple of rounds felt nice, however by the eighth spherical, I used to be a sweaty mess. Hemsworth didn’t give any instruction on how lengthy the breaks between rounds ought to be, however I gave myself two minutes between every set, though this crept as much as three earlier than the ultimate few rounds.
Hemsworth referred to as this exercise a “monster,” and he wasn’t mistaken. Even shifting at a a lot slower tempo, with a a lot lighter barbell, 10 rounds was a killer. My entire physique ached by the point I’d completed, and quite than searching the window at Byron Bay from my gymnasium, I discovered myself mendacity on a sweaty train mat within the native leisure middle. Who mentioned getting in superhero form was glamorous?
Whereas I wouldn’t advocate this exercise to finish novices, it might probably undoubtedly be tailored. As I did, you may seize a lighter pair of dumbbells or a lighter barbell for the workout routines, or simply purpose to do three or 5 rounds, quite than 10. Give it a go — simply pack a towel, and one of many best water bottles.
