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Muscle Building

The Chris Hemsworth Functional Workout Regime

By May 2, 2019No Comments

Are you going away for Easter? Don’t worry you can do this workout anywhere. All you need is commitment, drive and dumbbells.

We all have people we look up too and when it comes to working out, there is no difference. From fitspo pages to celebrities and influencers, we all want to look like someone, with Chris Hemsworth being a popular example.

Many look up to Chris Hemsworth not only for his talent in acting, but also for his health and fitness regimes. Over the past year, Chris has been applauded for his ‘functional weight fitness workout’, where he simply uses bodyweight and weighted exercises to sculpt and strengthen his body. He not only has cut down gym time by decreasing the time spent in rest, he also goes through a number of simple exercises that can be practiced at home.

Hemsworth found this lead to an increase in core strength and general mobility. With this in mind, what better time to delve into the Chris Hemsworth Functional Workout Regime than the Easter period.

If you find it difficult to make time for the gym or you travel a lot, this workout is for you. You can thank Chris Hemsworth for this one.

Chris Hemsworth Functional Workout Regime | Trilogy Nutrition

5 Fitness Exercises You Can Do Anywhere

Before even considering looking at a fitness plan, regime or learning a few exercises, you must be willing to put aside the time in your day and week to workout.

Chris wrote, “People always ask me, “How do you find the time?” Well, calculate how many minutes of the day you spend scrolling on your phone. Hours, right? So, are you telling me you can’t find 20-30 minutes a day to work out? You’re lying to yourself. You just chose to watch TV instead.”

Whether it is the morning, afternoon or night, put aside 25/30 minutes for yourself and your health. Once you have done this, you are ready to delve the Chris Hemsworth Functional Workout.

Bear Crawl

Bear Crawls enhance mobility and stability of the body and muscles whilst also improving co-ordination. This exercise is great for increasing strength and conditioning.


Get into a push up position.
Bend your knees at a 90 degree angle.
Make sure they are directly underneath your Hips.
Elevate your knees.
Brace your Abs and keep them tight.
Be conscious your back is not lowering or rounding.

This is your starting position.

Walk your right hand and left foot forward for a few inches and then return to your starting position. Repeat on the other side.

Repeat this exercises in 10 seconds on and 10 seconds off increments.

Sit Through

Sit Throughs are the perfect core exercise that also works your shoulders and hips. This exercise is great for full body mobility and coordination.

From your bear crawl position, lift your left arm and right leg.
Rotate to your left side and pivot on your left foot.
With your right leg moving beneath you, extend it straight on the floor.
You should now be sitting.
Then reverse this movement to your starting position and continue on the alternate side.

Repeat this movement; 10 reps on each side.

Body Weight Squat

Body Weight Squats are great for building leg muscle.

With your feet shoulder width apart, be in a stand up position.
Sit back into a squat pose.
Pause at the bottom and then push back up.
Keep the weight on your heels.

Repeat this for 20 Reps

Dumbbell Reverse Lunge and Curl

Standing with your legs in shoulder-width apart, in both hands hold a dumbbell.
Step Back with your right foot.
Make sure your step is almost one and a half times your normal step length.
With the ball of your foot land keeping the heel of your foot up.

Then lower the back leg straight down almost touching the ground.
This should create a 90 degree angle in the front leg.

Follow this by curling both arms, whilst holding each dumbbell.

Then from the front leg, push through the heel and mid-foot bringing you back to standing.

Repeat on the Other side. Once you have done both sides, that counts as one rep.

Dumbbell Push Up and Row

Dumbbell Push Up and Rows are great for building your back and chest muscles. They also help to balance your upper body.

With you hands holding a dumbbell on each side, get into a push up position.
Holding the handles of each dumbbell, keeping your core tight and tense.
Dropping into a press up, and then push upward.
Once you return to the top, on one side row the dumbbell up to your abs.
Then return to the start position.
Repeat on the other side.
That is one rep.

Repeat for 10 reps.

Dumbbell Burpee Curl and Press

A great way to get the heart rate up and work your whole body.

Use a Light Dumbbell.
Put in each hand and begin in a standing position.
Squat down until your thighs are parallel to the floor.
Then, place your dumbbell’s on the floor, kicking your feet back.
This will bring you to a plank position.
As soon as your feet have landed onto the floor, bring them back up to your hands and jump in the air. As you would if you were to do a burpee.
Then, perform a bicep curl on each arm.
Once you land, go straight into the next rep.

Repeat this for 10 reps.

There you have it, The Chris Hemsworth Functional Workout. We hope you love this regime just as much as we do. Wherever you are, this workout is perfect and easy to run through.