Build balance, stability and a rock-solid midsection with elite stunt performer Bobby Holland Hanton’s bodyweight workout.
Whether he’s leaping off buildings or fighting to the death, Hanton – stunt double for Chris Hemsworth – focuses on building a strong core and solid total-body conditioning to enable him to take on any challenge thrown (sometimes literally) his way.
Far from being the reserve of elite stunt performers, however, a strong core is something everyone can benefit from: providing a stable base for improved strength and performance in all areas of training.
For this circuit – as seen on Hemsworth’s Centr training app – perform each movement for 60 seconds, and rest for a maximum of 10 seconds between moves. Take a 60-second break once round is done, then do the whole thing 3 more times.
1a. Bear Crawl
- From a squatting position, your feet slightly wider than your shoulders, place both hands on the ground so your body forms a kind of table – resting on your toes, your knees hovering above the ground and your back flat.
- From here, crawl forward on your hands and toes, with your feet and knees kicking out a little wider than your hands to generate speed.
- Next push backwards on hands and toes to return to the start.
1b. Medicine Ball Wood Chop
- Begin standing with legs hip-width apart, holding the ball in front of your chest.
- Raise the ball straight above your head, then bring it back down as you squat and tap the ball on the ground to the right of your body.
- Raise back up to the starting position, then complete on the other side.
1c. Plank Pulse
- Begin in a forearm plank position, with your back straight and your bum tucked in.
- Keeping your forearms in position, pulse your body forward so that you are on the tips of your toes and your shoulders are almost above your wrists.
- Pulse back to the starting position and repeat.
1d. Arch Hold Swim
- Assume the superman position by lying on your belly and hovering your feet and arms slightly off the ground as you tense your abs and glutes.
- From here, bring your hands toward your face, bending your elbows.
- Next, straighten your arms so your hands sweep out on either side, before bringing them back to your face again and back up. (Keep them hovering for the entire movement.)
1e. Air Squat
- Stand with your feet shoulder-width apart and hands by your side.
- Sink down as if you’re sitting on a chair, pushing your weight through your heels so your knees are in line with your toes.
- Drive through your heels to return to standing.
Bobby Holland Hanton is a resident trainer for Chris Hemsworth’s personalised digital health and fitness programme Centr, available from the App Store for iPhone and Apple Watch, or online at centr.com