Chris Hemsworth’s 200-rep bodyweight exercise will get you into the 200 Club.

Do you want to do a bodyweight workout? Chris Hemsworth has provided another behind-the-scenes look at what he does on the road, or in this instance, on a boat. And it’s safe to assume he’s working hard.

Hemsworth gives the opportunity to join the 200 Club, adding to his ever-growing arsenal of very sweating high-rep routines. And he’s raised the stakes significantly (130 reps, to be precise). As a fitness journalist, I couldn’t pass up the opportunity.

Hemsworth proclaims, taken directly from his exercise app, “If the sea sickness doesn’t get me. This bad guy most surely will. This is known as the 200 Club. “Best wishes.” The workout’s beauty (and beast) is that you don’t need anything other than your body weight and one of the best yoga mats to put yourself on.

As a calisthenics instructor, I am always extolling the virtues of bodyweight training. It increases functional performance and is very effective and accessible for the majority of individuals who wish to benefit from cardio and strength training in a single hot session. Continue reading to learn what occurred when I put Thor’s exercise to the test.

What is Chris Hemsworth’s bodyweight workout of 200 reps?

It’s right here. Prepare yourself for a full-body burn:

Mountaineers: 200 reps

Begin in a high plank posture, with your shoulders piled over your wrists and a single straight line from head to toe. Tap your right knee to your left elbow, then push your left knee to your right elbow as you replace your leg. Increase your speed until you’re comfortable.

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200 repetitions of squats

Stand with your feet hip-width or shoulder-width apart and your toes pointed outwards at a 45-degree angle. Push your hips back, bend your knees, and drop your chest towards the ground (as if sitting on a chair). Lower your thighs until they are parallel to the floor, then stand up and clench your glutes.

200 repetitions of push-ups

Begin in a high plank posture, with your shoulders packed over your wrists. Bend your elbows (keeping them tucked in) and begin to lower yourself to the floor, always leading with your chest. Return to the starting position by pushing through your hands. If your hips slump, support your lower back by raising your knees to the floor.

200 repetitions of flutter kicks

Lie down and elevate your legs to 45 degrees. Lift your head and upper back off the floor, then your full back (if possible) to form a V-shape with your body. Lower one leg to the floor, then lift the other leg as you do so. Make an effort not to touch the floor. Increase the speed into flutter kicks until you’re comfortable.

Sit for 200 reps.

Begin on all fours with your shoulders piled over your wrists and your hips precisely over your knees. Tuck your toes, engage your core, and softly raise your knees an inch off the floor. Raise your left arm and right leg, then twist to the left and feed your right leg through and under your body (as if side-kicking someone next to you). Return to all fours and do the opposite side.

 

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Here’s what occurred when I tried Chris Hemsworth’s 200-rep bodyweight exercise.

I did this 200-rep bodyweight workout in the privacy of my living room, where no one could see what was going on. I tried to finish all repetitions of one exercise before going on to the next, but you could also divide it up into bite-size 10s or 20s and cycle between the exercises to lower the difficulty while increasing your interest.

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There are just five exercises to choose from, but if you’re unfamiliar with them, choose the one that best matches your fitness and skill level. For example, if you begin to experience pain in your lower back during push-ups, I advocate utilizing your knees — I did this after 20 reps because I struggle to maintain excellent form for high reps.

I did all 200 repeats of squats, flutter kicks, and mountain climbers in one go, however I switched push-ups and sit-throughs every 20 reps for 200 since I have a problem with my left shoulder.

This workout excels at the long game. I felt good for the first few minutes, but then the burn set in, and the combination of sit-throughs and push-ups is harsh on the upper body. If you have lower back pain, you can execute the flutter kicks laying down or with your hands or elbows placed.

200 repetitions is a lot of reps, and when you get tired, they take longer to complete. The push-ups and sit-throughs slowed me considerably, and I completed in under 40 minutes. However, depending on your fitness, you may complete this in under 30 minutes. On each side, I added a light warm-up and cool-down. You may also need to take a few shorter breaks, which is something to think about if you’re short on time.

Overall, this bodyweight workout is a hard full-body burn that targets your core, upper and lower body while also testing your aerobic abilities. I recommend performing it over a work lunch break or outside with buddies for increased competitiveness.

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