Hey guys, we're here in beautiful Byron Bay, my name's Luke Zocchi.
Hang on – I'm not American; I can just do it Australian, yeah?
Hey guys, I'm Luke Zocchi, I'm Chris Hemsworth's trainer
and I'm gonna take you through a workout with Chris himself.
– Producer: Luke, we we're not gonna do it with Chris.
– Why not? – We can't get him mate, he's too expensive.
–Then who are we gonna use? – I've no clue right now, we trying to figure it out.
more of an athletic, less bulky look than Thor, so I designed the program with
dumbbells, body weight exercises, and basically like a circuit, we just keep
moving for 30 minutes. It's worked out great for us because we travel a lot on
the film and wherever we were we could get this workout done. Let's go have a look.
We're gonna start with the warm up. Warm-up is so important for every
workout – really sets you up for a good workout, prevents injuries. We'd normally
like to warm up for 10 minutes – let's start with a simple exercise like
walking on your hands. This is constant for 10 minutes; don't let your feet touch the ground.
I'm only joking – this is Bobby, Chris' stuntman!
— Fancy seeing you here, mate!
— Hello legends! — I'm gonna tag Bobby through the workout.
First exercise we're going to do for the warm-up is bear crawls. This is a great
exercise to use because it's full body workout – 20 seconds on, 10 seconds off. We're gonna start
slow and progressively get quicker, force going up, keeping your core tight, and
then now your shoulders are driving you back. This is a perfect bodyweight
exercise to really get that heart rate up and get nice and warm.
— Is it normal that I'm tired already?
– It's meant to be hard, mate.
The second exercise we're doing for the warmup is body weight squats. 20 seconds on, 10 seconds off.
Bob now I want you to do a squat – here I want you standing with your feet shoulder-width apart,
basically all I want you to do is pretend like you're sitting down and keep the
weight on your heels, keep that core tight, and keep your spine neutral.
You can overcomplicate squatting — just pretend like you're sitting down in a chair and
you keep your weight on your heels. You're gonna get there.
– How's my breathing? Suck? Good? – Good, mate.. – Good good?
Now that Bob's nice and warm, we're going to go into the workout.
We're gonna do 8 weighted exercises for 8 reps, then into 3 core exercises
with no break, going through it 3 times – are you ready Bob?
— Yeah, I mean at least it's not hot.
So.
First exercise is a weighted Burpee. So it's just like doing a normal body weight
Burpee, but you got weights in your hand. So let's go Bob – I want you to bend
down, keeping your core tight, toes out – spine is neutral, head in good position.
One more, let's go Bob.
Down, core tight – looking forwards, back stays neutral, then up. – Booyah!
The second exercise we're going to do is a curl and press. This is working the
biceps and shoulders into one exercise. It's a bit more functional,
keeping your core switched on, and we're just gonna rep them out, aren't we Bob?
– Yes we are!
Bob, pull up with the curl. Here I want you to keep your shoulders
back into press. Keeping that core tight, weight on your heels, head in neutral position.
Just curl and press.
Now we're onto the goblet squat, we're hitting the lower body.
Great thing about a goblet squat is it's exactly like a bodyweight squat, but you're
really focusing more on core here– because naturally, that weight is pulling you forward.
– Aww YES.
The next exercise we're gonna do is standing tricep extensions.
This is a bit more functional by standing up, a game we're really testing
the core here, and then we're gonna be working on the triceps.
Are you ready now, Bob? – Ready. Let's do it.
The main thing here is you want to keep your back straight and your
core tight, elbows back. That's really going to put tension on the triceps and
really focus on the muscle we're working here – but always remember form and keep your back straight.
Perfect Bobby, good work.
See how his head's nice and neutral? He's looking forward, he's keeping that core tight as
he's working these triceps. The fifth exercise we're going to do is a reverse lunge curl.
This is hitting arms and legs at the same time. Very functional.
Are you ready? – Born ready.
Set up for this exercise – I want you stepping back with your right foot, and you're going to do the curling
motion as you come down. Just so functional, this exercise – you're working
legs, biceps at the same time. Doing this as well, you're really testing your core.
Good work Bob, good work.
The last three exercises, six, seven and eight, are purely
designed at hitting shoulders at every angle.
Here we're gonna start with a lateral raise – the biggest thing here is you want
to control the weight. You don't want to be arching your back, so control the weight.
Don't start too heavy. So start off for the lateral raise, keeping your core
tight, control that weight. Now into a front raise and into an upright row.
Keep that chin straight; good work Bob. To finish we're going to do core exercises.
We're going to do three exercises, eight reps each. We're going to do a
plank punch out, a plank pulse, and a plank pike. You ready?
– Plankage.
Setting up for the plank, I want to put your elbows underneath your shoulders,
your knees here, and I want you to switch on your core before you go into the
plank – so switch on your core now, Bob – go up into plank – now I want you to punch.
Eight punches, keeping that core tight at all times. Pulse you're just rocking forward
so your whole body goes forward and back. One, two, three...
Now Pike you're just coming up here, driving up. One – good. Pull up!
Really focus on pulling that core in as you come up. Three... four.
That's the Men in Black workout done. You need thirty minutes to smash it out;
It's gonna get you shredded and chiseled and you may look like Bobby.
– Thanks for the tor– I mean the training, not the torture. I swear you're the best, mate.