Thor Workout For Tuesday = Back & Bicep / Tabata Training
The Thor Workout for Tuesday is about doing back and Tabata training. This helps Chris Hemsworth chisel his body into a V-shape, with total body fat-burning exercises to boot. His trainer, Mike Knight, starts him off with a light warmup. They do some back work Tabata weight training. Then, they spend some time doing Tabata training with kettlebells.
The Thor workout for Tuesday starts with a back warmup. Do 3 sets of each exercise with moderate weight. For the pullups, use back weights if you are in good shape. If you need help, use the machine in most gyms that is weight-assisted.
Tuesday is for back, biceps and Tabata training. This is where you work your two largest muscle groups. When training, your reps determine the type of body composition you will gain. To get fit quick, Chris Hemsworth would perform the following:
|Bent-over Row||3-5||12||60 secs|
|Weighted Pull-Ups||3-5||12||60 secs|
|Weighted Chin-Ups||3-5||12||60 secs|
|Bicep Curls||3-5||12||60 secs|
|Hammer Curls||3-5||12||60 secs|
- Training for Muscle Growth: 8-12 reps for 3-5 sets per exercise. Rest 1 min between sets.
Tabata Training / Kettlebell Workouts
The Tabata training / Kettlebell workouts are performed as a circuit. Tabata training is where you perform one exercise for 20 seconds on / followed by 10 seconds rest. You then go onto the next exercise, repeating the 20 seconds on / 10 seconds rest. So, do each exercise for 2o seconds. Then, you have 10 seconds of rest. Move onto the next exercise, until you’ve performed one set of each exercise.
Do each circuit exercise, based on the number of rounds listed below: 20 secs on / 10 secs rest = 1 round:
Kettlebell Pyramid: 5 sets
- Kettlebell Swings:
- Two hand swings (1 round-10 reps)
- Right hand only swings (1 round-15 reps)
- Left hand only swings (1 round-15 reps)
- Alternating hands swings (1 round- 10 reps)
- Rest 1 minute
- Kettlebell Cleans:
- 5 Right hand/5 Left hand
- 4 Right hand/4 Left hand
- 3 Right hand/3 Left hand
- 2 Right hand/2 Left hand
- 1 Right hand/1 Left hand
- (work way back up to 5)
After going all the way down, work your way back up, adding 1 rep at a time, for a total of 60 reps with no rest. Work your way up to doing 5 total sets of the kettlebell pyramid.
Although there’s no video of Thor going through this routine, there is one of Mark Mitera. Mark Mitera is a member of the Montreal Canadiens, who also trains at Art of Strength (AOS). The Detroit Red Wings and Lions, University of Michigan, and other hockey players also train at AOS. Here, you can see Mark Mitera performing the Kettlebell Cleans circuit:
Speaking about the challenge of creating the Chris Hemsworth workout, Duffy Gaver said:
It’s a lot of work to keep the bulk on. I have to do a workout for an hour or two every day and eat ridiculous amounts of protein. I’m pretty much carb free at the moment. It’s so boring.
Thor Workout For Wednesday = Boxing & Abs
When they started training Michael Knight let Chris Hemsworth use Wednesday as a rest day. But, as filming got closer, the Thor Workout for Wednesday became Boxing & Abs Day. The boxing and Mixed Martial Arts was done to torch Thor’s body fat. The abs work was done, also, to get Thor in Hollywood screen shape.
For a warmup, trainer Mike Knight of AOS would have Chris Hemsworth do a Ladder Turkish Getup with using 24,28,26, and 40 kg. Here’s a video of the trainer performing the warmup.
- Cardio Boxing - 15 minutes on bag, 15 minutes on pads, 15 minutes of jump rope.
- Mixed Martial Arts/ Muay Thai
|Forearm Plank with Leg Lift||3||30||30 secs|
|Cable Crunch||3||30||30 secs|
|Upper Body Ab Crunches||3||30||30 secs|
|Reverse Crunches||3||30||30 secs|
|Roman Chair Leg Raise||3||30||30 secs|
|Oblique Crunches||3||30||30 secs|
|Side Oblique Crunches||3||30||30 secs|
Ab exercises: (3 sets of 30 reps each exercise)
- Forearm Plank with Leg Lift
- Cable Crunch
- Upper Body Ab Crunches
- Reverse Crunches
- Roman Chair Leg Raise
- Oblique Crunches
- Side Oblique Crunches
The Thor transformation has made Chris Hemsworth a muscular, iconic figure. About the transformation, Chris Hemsworth says:
You start to feel like people think that's really you. I suppose it's fair enough if that's all they've seen of you.