We’re used to seeing actors dive into intense workout regimes to prep for their superhero roles, but in between his appearances as Thor, Chris Hemsworth focuses on exercises that build a body ready to tackle the challenges of everyday life.
If you want to do the same, why not try this 10-minute routine designed by Luke Zocchi, his trusted trainer for the past decade? It uses just four movements and a resistance band to strengthen all the muscles in your core.
“Having a strong core is really the foundation of physical health, and it can be used in so many different ways... but I think it’s often overlooked,” says Zocchi. “Everyone wants abs, and people think core workouts are all about crunches, but you use your core in everything you do.
“When you lift weights, they’re needed to stabilize your body. But even for simple things like having better posture and being functionally strong, your core is always engaged and used constantly.”
How to Perform Luke Zocchi's Core Workout
Perform the four movements listed below one after the other in a circuit format. Complete 10 reps on each side of your body for each exercise, resting as little as possible between them. Once you’ve finished all four movements, rest for 60 seconds before repeating the sequence. Keep going until you’ve completed three rounds. If you’re new to these exercises, you can practice the technique by following Zocchi's demonstrations.
- Wood Chop (left arm, then right arm)
- Kneeling Wood Chop (left arm, then right arm)
- Bear Row (left arm, then right arm)
- Side Plank + Thread the Needle (left arm, then right arm)
Watch Luke Zocchi's Resistance Band Workout
This routine is part of a 28-day core program offered by Hemsworth and Zocchi's fitness app, Centr. Every day, there's a new short and progressively more challenging routine to tackle, with the goal of completing the full four weeks. This program helps build a strong midsection and can also assist you in achieving your goals in a sustainable way.
“When I’m working on a movie set, a lot of people come up to me and say, ‘Awh, I need to get back in shape, but I just don’t have the time,’” Zocchi shares. “So I tell them, ‘Why not start with five or ten minutes a day, three times a week?’ Start by building consistency, then commit. Everyone’s super busy, but are you really going to tell me you don’t have five minutes to spare to get started?
He’s also a fan of exercises that engage multiple muscles to build lean muscle mass when you’re pressed for time. Since they work several areas of your body, it’s a more efficient way to train than isolation exercises like bicep curls.
When you’re really strapped for time, even a 20 or 30-minute session can seem like a big ask. But some movement is better than none, which is why these five-minute workouts are a great way to build strength in no time.
