Why Chris Hemsworth Is Urging You To Do This 9-Minute Bodyweight Workout

David Morton

From Esquire

We're all doing an awful lot of home workouts at the moment. So let's make this one count for more than ourselves. Nine minutes of work is all it takes to show your support for a new initiative using fitness to take on the physical, mental and emotional impact of cancer, courtesy of Chris Hemsworth.

For those undergoing cancer treatment or recovery, or dealing with loss, the past few months have been even tougher. Scott Britton, founder of Battle Cancer – the leading mass-participation, functional fitness competition, raising money for cancer charities across the world – is spearheading a new program to empower those affected by the disease fight back. But don't take our word for it. Allow Hemsworth and a few other friends to explain.

Hit this bodyweight CrossFit session, donate to Move Forward here and then share your support on social with #battlecancer and #yourenotalone.

Battle Cancer Move Forward Workout

Three easy movements for 9 minutes. This is an EMOM (every minute on the minute) split into three parts. In the first 3 minutes, you're going to do 10 reps of each move in turn at the beginning of each minute and resting for the remainder. S0 do 10 press-ups, then rest for the rest of the the minute. Then 10 burpees and rest. Then 10 air squats and rest.

For the second three minutes, you do 12 reps of each. As you can imagine, you will have a bit less rest. Then in the last three minutes, scale that up to 14 reps. At this point, you may well have to work straight through until the end. But it's for a vey good cause, so grit your teeth, mop that brow and keep going.

  • Mins 1-3 = 10 reps
  • Mins 3-6 = 12 reps
  • Mins 6-9 = 14 reps

Press-up

Keeping your core tight (A), lower your chest to the floor (B), then press up. Changing your grip helps, so do a set with arms wide, then the next in the normal position. Squeeze your glutes and abs to stay strong as you start to fatigue.

Burpee

Keeping your core tight (A), lower your chest to the floor (B), then press up. Changing your grip helps, so do a set with arms wide, then the next in the normal position. Squeeze your glutes and abs to stay strong as you start to fatigue.

Air squats

Standing tall (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). No half-reps here, please. Then drive up. Take deep breaths, find a rhythm and try to use this as recovery.


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