Build mobility, stability and core strength with this 20-minute workout from Chris Hemsworth’s Centr
Add this beginner-friendly routine to your January to-do list
To jump-start your 2026, Chris Hemsworth’s Centr fitness app has released a pair of 12-week workout programs that will help set the foundations upon which to build your fitness.
Designed by strength coach and yoga teacher Alex Silver-Fagan, one is tailor-made for the gym, to help beginners build confidence with equipment, while the other is stripped back for home workouts.
A building block of each program is a full-body mobility, core and functional strength workout that Silver-Fagan swears by.
She’s shared it with Fit&Well readers below, and it’s something she recommends everyone incorporate into their routine this January to minimize risk of injury and set the platform to get strong.
“This workout really is the foundation,” she tells Fit&Well. “You’re learning how to warm up properly, how to prep the body, and it truly caters to all.” The only piece of equipment you need is a light kettlebell or dumbbell.
How to do the workout
This predominantly bodyweight workout involves three sections.
The first is a full-body mobility flow Silver-Fagan recommends to prepare for the main body of work.
The second section focuses on activation and stability, consisting of five exercises performed as a circuit, a total of three times.
You’ll need a light weight for the final move in this section.
The third section is a core finisher made up of three variations of the plank exercise.
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.
Take your time, prioritize technique over pace and enjoy the process.
Workout overview
Section 1
- Dead bug x 40sec
- Windshield wipers x 40sec
- World’s greatest stretch to T-spine rotation x 40sec
- Half-kneeling lunge matrix x 40sec each side
- Inchworm x 5
- Three-leg downward dog to hip opener x 30sec each side
- Child’s pose to up dog x 40sec
Section 2
Perform three rounds.
- Alternating reverse lunge to overhead Y reach x 20
- Squat walkout to shoulder tap x 5
- Lateral bear crawl x 30sec
- Fire hydrant x 10 each side
- Kettlebell Turkish get-up (roll-to-elbow) x 5 each side
Section 3
- High plank x 20sec
- Forearm side plank x 20sec each side
- Forearm plank x 20sec
Section 1: Mobility Flow
1. Dead bug
Time: 40sec
Keep your lower back pressed into the floor throughout.
2. Windshield wipers
Video: Centr
Time: 40sec
Keep your shoulders in contact with the floor and slow down each movement while your lower back loosens up.
3. World's greatest stretch to T-spine rotation
Video: Centr
Time: 40sec
Work within your personal range of motion, rather than trying to emulate Silver-Fagan's flexible form.
4. Half-kneeling lunge matrix
Video: Centr
Time: 40sec each side
Explore your range of motion cautiously—increasing the range as your hips and pelvis warm up.
5. Inchworm
Video: Centr
Reps: 5
Keep your arms and legs straight throughout to lengthen the stretch in your spine and hamstrings.
6. Three-leg downward dog to hip opener
Video: Centr
Time: 30sec each side
This is quite technical—cut out the hip opener element if you struggle to remain stability.
7. Child’s pose to up dog
Video: Centr
Time: 40sec
Pause for a few seconds in each pose to allow your muscles to relax and release.
Section 2: Activation and stability
Perform these five exercises as a circuit, completing the circuit a total of three times, resting for 30 seconds between rounds.
1. Alternating reverse lunge to overhead Y reach
Video: Centr
Reps: 20
Reach high with each rep to lengthen your spine and torso.
2. Squat walkout to shoulder tap
Video: Centr
Reps: 5
Cut out the shoulder taps if stability is an issue.
3. Lateral bear crawl
Video: Centr
Time: 30sec
Hover your knees just off the floor throughout and avoid letting your butt lift too high.
4. Fire hydrant
Video: Centr
Reps: 10 each side
Slow down each rep to help isolate the often-undertrained glutes.
5. Kettlebell Turkish get-up (roll-to-elbow)
Video: Centr
Reps: 5 each side
Another technical exercise, but a great one to master. If this is a move you haven’t come across before, this coached demonstration of the move will help.
Section 3: Core challenge
1. High plank
Video: Centr
Time: 20sec
Keep your hands directly under your shoulders, hips slightly lifted to maintain tension in your core without letting your pelvis sag.
2. Forearm side plank
Video: Centr
Time: 20sec each side
To help with balance and create a more stable platform, stagger your feet with one forward and the other slightly back.
3. Forearm plank
Video: Centr
Time: 20sec
Maximize every second of this plank by drawing your elbows toward your toes—done right your body will start shaking from the start (in a good way).
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—and grows through consistency, intention and movement with purpose. In late 2025, Silver-Fagan launched The Foundation, 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.
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