{"id":419267,"date":"2026-01-17T14:35:12","date_gmt":"2026-01-17T14:35:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/419267\/"},"modified":"2026-01-17T14:35:12","modified_gmt":"2026-01-17T14:35:12","slug":"build-mobility-stability-and-core-strength-with-this-20-minute-workout-from-chris-hemsworths-centr","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/419267\/","title":{"rendered":"Build mobility, stability and core strength with this 20-minute workout from Chris Hemsworth\u2019s Centr"},"content":{"rendered":"

To jump-start your 2026, Chris Hemsworth\u2019s Centr<\/a> fitness app has released a pair of 12-week workout programs<\/a> that will help set the foundations upon which to build your fitness.<\/p>\n

Designed by strength coach and yoga teacher Alex Silver-Fagan<\/a>, one is tailor-made for the gym, to help beginners build confidence with equipment, while the other is stripped back for home workouts.<\/p>\n

<\/p>\n

A building block of each program is a full-body mobility, core and functional strength workout that Silver-Fagan swears by.<\/p>\n

You may like<\/p>\n

She\u2019s shared it with Fit&Well readers below, and it\u2019s something she recommends everyone incorporate into their routine this January to minimize risk of injury and set the platform to get strong.<\/p>\n

\u201cThis workout really is the foundation,\u201d she tells Fit&Well. \u201cYou\u2019re learning how to warm up properly, how to prep the body, and it truly caters to all.\u201d The only piece of equipment you need is a light kettlebell or dumbbell.<\/p>\n

How to do the workout<\/p>\n

This predominantly bodyweight workout involves three sections.<\/p>\n

The first is a full-body mobility flow Silver-Fagan recommends to prepare for the main body of work.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

The second section focuses on activation and stability, consisting of five exercises performed as a circuit, a total of three times.<\/p>\n

You\u2019ll need a light weight for the final move in this section.<\/p>\n

The third section is a core finisher made up of three variations of the plank exercise.<\/p>\n

You may like<\/p>\n

Centr has provided video demonstrations of each exercise and I have added a few form pointers to bear in mind as you move through this workout.<\/p>\n

Take your time, prioritize technique over pace and enjoy the process.<\/p>\n

Workout overview<\/p>\n

Section 1<\/p>\n

Dead bug x 40secWindshield wipers x 40secWorld\u2019s greatest stretch to T-spine rotation x 40secHalf-kneeling lunge matrix x 40sec each side\u00a0Inchworm x 5Three-leg downward dog to hip opener x 30sec each side\u00a0Child\u2019s pose to up dog x 40sec<\/p>\n

Section 2<\/p>\n

Perform three rounds.<\/p>\n

Alternating reverse lunge to overhead Y reach x 20\u00a0Squat walkout to shoulder tap x 5\u00a0Lateral bear crawl x 30sec \u00a0Fire hydrant x 10 each sideKettlebell Turkish get-up (roll-to-elbow) x 5 each side\u00a0<\/p>\n

Section 3<\/p>\n

High plank x 20secForearm side plank x 20sec each side\u00a0Forearm plank x 20secSection 1: Mobility Flow1. Dead bug<\/p>\n

How to Do a Dead Bug: A Guide from Physical Therapists – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

Time: 40sec<\/p>\n

Keep your lower back pressed into the floor throughout.<\/p>\n

2. Windshield wipers<\/p>\n

Video: Centr<\/p>\n

Time: 40sec<\/p>\n

Keep your shoulders in contact with the floor and slow down each movement while your lower back loosens up.<\/p>\n

3. World’s greatest stretch to T-spine rotation<\/p>\n

Video: Centr<\/p>\n

Time: 40sec<\/p>\n

Work within your personal range of motion, rather than trying to emulate Silver-Fagan’s flexible form.<\/p>\n

4. Half-kneeling lunge matrix<\/p>\n

Video: Centr<\/p>\n

Time: 40sec each side<\/p>\n

Explore your range of motion cautiously\u2014increasing the range as your hips and pelvis warm up.<\/p>\n

5. Inchworm<\/p>\n

Video: Centr<\/p>\n

Reps: 5<\/p>\n

Keep your arms and legs straight throughout to lengthen the stretch in your spine and hamstrings.<\/p>\n

6. Three-leg downward dog to hip opener<\/p>\n

Video: Centr<\/p>\n

Time: 30sec each side<\/p>\n

This is quite technical\u2014cut out the hip opener element if you struggle to remain stability.<\/p>\n

7. Child\u2019s pose to up dog<\/p>\n

Video: Centr<\/p>\n

Time: 40sec<\/p>\n

Pause for a few seconds in each pose to allow your muscles to relax and release.<\/p>\n

Section 2: Activation and stability<\/p>\n

Perform these five exercises as a circuit, completing the circuit a total of three times, resting for 30 seconds between rounds.<\/p>\n

1. Alternating reverse lunge to overhead Y reach<\/p>\n

Video: Centr<\/p>\n

Reps: 20<\/p>\n

Reach high with each rep to lengthen your spine and torso.<\/p>\n

2. Squat walkout to shoulder tap<\/p>\n

Video: Centr<\/p>\n

Reps: 5<\/p>\n

Cut out the shoulder taps if stability is an issue.<\/p>\n

3. Lateral bear crawl<\/p>\n

Video: Centr<\/p>\n

Time: 30sec<\/p>\n

Hover your knees just off the floor throughout and avoid letting your butt lift too high.<\/p>\n

4. Fire hydrant<\/p>\n

Video: Centr<\/p>\n

Reps: 10 each side<\/p>\n

Slow down each rep to help isolate the often-undertrained glutes.<\/p>\n

5. Kettlebell Turkish get-up (roll-to-elbow)<\/p>\n

Video: Centr<\/p>\n

Reps: 5 each side<\/p>\n

Another technical exercise, but a great one to master. If this is a move you haven\u2019t come across before, this coached demonstration of the move<\/a> will help.<\/p>\n

Section 3: Core challenge1. High plank<\/p>\n

Video: Centr<\/p>\n

Time: 20sec<\/p>\n

Keep your hands directly under your shoulders, hips slightly lifted to maintain tension in your core without letting your pelvis sag.<\/p>\n

2. Forearm side plank<\/p>\n

Video: Centr<\/p>\n

Time: 20sec each side<\/p>\n

To help with balance and create a more stable platform, stagger your feet with one forward and the other slightly back.<\/p>\n

3. Forearm plank<\/p>\n

Video: Centr<\/p>\n

Time: 20sec<\/p>\n

Maximize every second of this plank by drawing your elbows toward your toes\u2014done right your body will start shaking from the start (in a good way).<\/p>\n

About our expert\"WomanAbout our expertAlex Silver-Fagan<\/p>\n

Social Links Navigation<\/p>\n

<\/a><\/p>\n

Alex Silver-Fagan is a strength coach and 350-hour certified yoga teacher known for her empowering and mindful approach to fitness. With over a decade of experience, she combines strength training with self-awareness to help people build both physical and mental resilience. Her coaching is rooted in the belief that true strength begins from within\u2014and grows through consistency, intention and movement with purpose. In late 2025, Silver-Fagan launched The Foundation<\/a>, a new strength program for women. Created to empower women to feel confident in their strength, The Foundation blends her expertise in both strength and yoga to bring mindfulness, intention and purpose to every lift.<\/p>\n