Have you ever wanted to look like Thor? Welcome to the club. Fortunately for all of us, Chris Hemsworth aka Thor is extremely generous when it comes to sharing his workouts with us mere mortals. From the bodyweight workout you use when you’re on the gotowards exact resistance band workout he used on the set of Thor: Love and ThunderThere’s nothing I love more than delving into the workout routine of one of Hollywood’s busiest stars.
That said, when I saw his latest workout, a 250-rep dumbbell circuit, which Hemsworth performed on the deck of a naval ship and then posted on Instagram (as you do), I wasn’t wowed. This one seemed tough, but in the name of good journalism and in search of killer biceps, I grabbed my yoga mat and a set of weights and gave it a go. Read on to find out what happened.
A reminder that what works for Chris Hemsworth, or me, might not be right for you and your body. If you’re new to some of the exercises on this list, or returning to exercise after an injury, it’s a good idea to check your form with a personal trainer before adding weight to the movement.
What is Chris Hemsworth’s 250 rep dumbbell workout?
The only equipment you’ll need for the workout is a set of dumbbells. Hemsworth is wearing a set of best adjustable dumbbells in the video, but only select a pair that makes the exercise feel challenging for the last few reps. The 250 rep dumbbell workout is as follows:
Dumbbell burpee curl: 10 reps
To do this exercise, hold a dumbbell in each hand on a high plank and drop your chest to the floor to do a push-up, then jump your feet to your hands and as you stand up, perform a shoulder press, lifting the weights above your head. That is a repetition.
Squat Curl Press: 10 reps
The start of many, many bicep curls. For this exercise, hold a dumbbell in each hand and squat down, pushing your hips back. As you come back up to your starting position, do a bicep curl, followed by a shoulder press. Then repeat.
Alternate reverse lunge and curl: 10 reps
For this exercise, hold a dumbbell in each hand and perform alternate lunges. As you lower your back knee to the ground, perform a bicep curl. Keep switching legs.
Dumbbell Biceps Curl: 10 reps
This one is a bit simpler than the rest: holding a dumbbell in each hand, perform a bicep curl, thinking about activating your biceps as you lift the weights toward your torso. Are here 7 of the best biceps exercises to strengthen your arms.
Standing Shoulder Press: 10 reps
Start by standing with your legs shoulder-width apart, holding a dumbbell in each hand. She raises the dumbbells to her shoulders and pushes them to the ceiling for ten reps.
Take a 60-second break after completing all five exercises, then do the circuit again. Hemsworth recommends doing the circuit five times total, though beginners may want to aim for two or three.
The workout seems to have a famous following, with Chris Pratt commenting that he had tried the workout using “big rocks” he found on the beach instead of dumbbells, proof that you don’t need a five-star gym to get a good workout.
I Tried Chris Hemsworth’s 250-Rep Dumbbell Workout – Here’s What Happened
First of all, this workout is no joke: The first three compound exercises got my heart rate up early on, and I was sweating by the time I got to the first minute breath. Hemsworth doesn’t reveal the weight of the weights he’s lifting, but I opted for a 15-pound set of weights to really push myself in the first game. By the break, I realized I needed to lose my ego and dropped to a 10-pound set for the rest of the workout. As a reminder, the weights should make the final reps of each exercise feel challenging, but they shouldn’t force you to compromise your form.
This was also a full-body workout: During squats and lunges, you’re still curling and pressing, so your arms are doing a lot more than just holding the dumbbells at your side. This was tough and definitely made the workout a lot harder than my normal strength sessions.
Even with the breaks, I was able to complete the workout in under 20 minutes, proving that you don’t need to spend hours sweating in the gym to get a great workout. Did the session leave me with a visible six pack and bulging biceps? Unfortunately no, the human body is not that simple, but I definitely felt the workout in my arms and legs the next day. Who knows, maybe the compound weight circuits are the secret to Thor’s physique after all.
Looking for more exercise inspiration? This is what happened when This writer tried Chis Hemsworth’s fitness app, Centr, for a month.
