How to Chris Hemsworth challenges you to overcome this routine of 10 exercises with your own body weight

A few weeks ago, Chris Hemsworth left us on Instagram a very tough training routine in which you only need your physical body to complete it. It consists of four rounds in which you have to do 10 exercises, doing two of them in a row and resting for 20 seconds, and doing another two exercises, until you complete all 10. After completing the 10 exercises, rest for a minute and repeat. First, comment that the first exercise has to be done for 30 seconds and the second for 20 seconds. With that said, here we go! Switch We start with this first exercise. To do it, we must do a squat and make a "switch" with the hips, keeping the core as stable as possible. Plank Get-Up, A great exercise to work the core. To do this, we will place ourselves in plank mode (with the forearms supported) and we will climb, keeping the spine and hips completely neutral until the palms of the hands are resting on the ground. Then we go back down. 20-second break burpees, An exercise that requires great power. To do it, we will do a push-up and get up very explosively by jumping to go back to the ground to do another push-up. Toe crunch To perform this exercise, we will lie on the floor with the hips flexed and knees extended. Next, we will do the abdominal crunches to touch our feet. 20-second break Mountain Climbers Elbow We have all seen or performed this exercise in which we have to get into a plank position with the palms touching the ground and bending the knees and hips to try to touch the chest. But in this exercise, instead of trying to touch the chest, we have to touch the elbows, keeping the core completely neutral. V Sit Bent Knee There are multiple ways to perform this exercise. To do it as Chris Hemsworth does, we'll sit on the floor while supporting ourselves with our hands. Next, we will flex and extend both the hips and the knees, keeping the core totally neutral, and trying to prevent the dorsal area from exerting any movement. 20-second break prisoner squat This is a great exercise to work the legs since, by having the hands behind the head, we will not have any type of inertia on the part of the arms to perform the squats. Flutter-kick When doing this exercise, we can do it both with our hands supported and without support. Chris Hemsworth does it with his hands supported. To do this, we sit on the floor with our hips slightly flexed and our knees extended, and we begin to "kick" by flexing or extending our hips. 20-second break Plank jack + flex To perform this exercise, we will get into a plank position with the hands supported instead of the forearms. Next, we will abduct and adduct the hips, and then we will do a flexion to repeat the cycle of the plank and flexion. Jump to stride, We finish with a great explosive exercise to work the legs. To do it, we will make a stride and, when going up, we will do it so fast that we will jump to change the position of the legs to perform the same movement. Rest for 1 minute and repeat