Chris Hemsworth famously packed with even more muscle to his already divine physique for the most recent Thor movie, a feat that involved physically strenuous workouts and up to 10 meals a day. And while she won’t be playing god of thunder again for some time, she’s not going to let those winnings go to waste: his Instagram is still full of fitpo content.
Earlier this month, he announced that he will share a new series of eight workouts that he has designed together with the team at Center, your fitness and wellness app. The first was a bodyweight circuit that Hemsworth performed on the deck of a naval ship.
In the latest installment of the new workout series, Hemsworth is still on the boat, working out with a pair of dumbbells on a helicopter landing pad. This new dumbbell workout, timed to light up the upper Y lower body, it’s definitely more advanced than some of the older, more accessible routines the actor has demonstrated in the past, and it’s worth noting that the amount of dumbbell work means you’ll likely avoid this exercise if you have shoulder problems.
The workout takes the form of a “50-rep challenge,” where each of the five exercises is performed for 10 reps. The circuit starts with the most difficult movements and then gets easier with each subsequent exercise. “Don’t stop until you hit 50 reps!” Hemsworth writes in the caption. The five movements are:
- Dumbbell Burpee Curl
- Squat Curl Press
- Alternate reverse lunge and curl
- bicep curls
- Standing shoulder press
When you hit 50 reps, rest for 60 seconds, then do it all over again a total of five times.
Philip Ellis is a UK freelance writer and journalist who covers pop culture, relationships and LGBTQ+. His work has appeared in GQ, Teen Vogue, Man Repeller, and MTV.
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