Chris Hemsworth's Toughest Centr Trainer Shares a Challenging Bodyweight Workout

Emily Shiffer
Photo credit: Centr
Photo credit: Centr

From Men's Health

Chris Hemsworth has been one of the most visible celebrities in the fitness space over the last few years. Along with lending his muscles to blockbusters like The Avengers and streaming hits like Extraction, the actor frequently shares his workout sessions on social media for his fans to follow. Most notably, Hemsworth released a comprehensive health and wellness app, Centr, to give his fans access to the same top-level instruction he has from his team of trainers and health coaches.

In light of gym closures and other challenging circumstances in which many people have found themselves during the current pandemic, Hemsworth's fitness team have developed a new bodyweight-only workout program for the Centr app. You can check out an example routine from that series, dubbed Centr Unleashed, here.

This workout is from Centr trainer Da Rulk, a C.S.C.S.-certed functional training expert who has taught his Raw Functional Training (RFT) method to military and first responders, Olympic gold medalists, MMA fighters, and pro athletes, along with Hemsworth.

The session below is a series of bodyweight exercises that you can do anywhere, anytime using the app. You'll run through three separate clusters of three movements, working for 40 seconds at a time followed by 20 seconds of rest for a total of 30 minutes. This intermediate, equipment-free series will help you improve mobility and increase functional strength. Get ready to feel the burn.

Da Rulk's Centr Intermediate Functional Training Session


Cluster 1

Perform each exercise for 40 seconds, then rest for 20 seconds. Repeat 3 times.

  • 3-Step Drop

  • Forward to Reverse Crawl 50%

  • Running in Place

Cluster 2

Perform each exercise for 40 seconds, then rest for 20 seconds. Repeat 3 times.

  • Side Gorillas

  • Modified Switch

  • Modified Hostages

Cluster 3

Perform each exercise for 40 seconds, then rest for 20 seconds. Repeat 3 times.

  • Crawl Hold

  • Forward to Reverse Crawl 100%

  • Ballistic Pulses

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