Thor Workout: How Chris Hemsworth Had To Get Fit Quick

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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.

thor-workout-hammer

Warmup:

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.

  1. One-legged Deadlift
  2. Back-weighted pullups

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:

ExerciseSetsRepsRest
Bent-over Row3-51260 secs
Weighted Pull-Ups3-51260 secs
Weighted Chin-Ups3-51260 secs
Bicep Curls3-51260 secs
Hammer Curls3-51260 secs
  • Training for Muscle Growth: 8-12 reps for 3-5 sets per exercise. Rest 1 min between sets.

Back/Bicep exercises:

  1. Bent-over Row
  2. Weighted Pull-Ups
  3. Weighted Chin-Ups
  4. Bicep Curls
  5. Hammer Curls

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.

Tabata Training:

Do each circuit exercise, based on the number of rounds listed below: 20 secs on / 10 secs rest = 1 round:

  1. Kettlebell Squats (4 rounds)
  2. Kettlebell Snatches (8 rounds)

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.

Thor-2-Dark-World-workout-routine

Warmup:

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.

Boxing/MMA training:

[\list]
ExerciseSetsRepsRest
Forearm Plank with Leg Lift33030 secs
Cable Crunch33030 secs
Upper Body Ab Crunches33030 secs
Reverse Crunches33030 secs
Roman Chair Leg Raise33030 secs
Oblique Crunches33030 secs
Side Oblique Crunches33030 secs

Ab exercises: (3 sets of 30 reps each exercise)

  1. Forearm Plank with Leg Lift
  2. Cable Crunch
  3. Upper Body Ab Crunches
  4. Reverse Crunches
  5. Roman Chair Leg Raise
  6. Oblique Crunches
  7. Side Oblique Crunches

thor arms workout

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.

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18 COMMENTS

    • Thursday is the Big Shoulder day for Chris Hemsworth. Also, the kettlebell workouts develop the shoulders as well. The goal for the Thor 2 workout was to gain muscle and get fit quick.

      The barbell and dumbbell workouts were designed to gain muscle mass. The kettlebell and Tabata training were designed to “shred every last ounce of fat,” according to his trainer.

  1. which one is the original workout there are two chris hemsworth workouts and is this for the second movie and that one for the first movie?

  2. Can i use the tabatha circuit like a finishers for workouts instead the cardio? i am making the Joe Manganiello magic mike workout and sometimes the cardio machines are full of people and use dumbells instead of kettlebells?

    • Of course. Mixing and matching the workouts for your own needs/what you like to do is the key to long-term success! Just make sure that you’re challenging yourself over time.

      Sometimes, we stick to what we like to do, instead of what challenges us. Just make sure you’re doing the hard stuff, too, so that your body has to adapt to change.

      • Well i found just 1 7kg Kettlebells that my cousin gift me is it weighted enough? for the tabata and kettlebell training?

        • It might be. Try it, but make sure it's challenging enough for you. You can always fill up old milk jugs for makeshift ones. Also, you may be able to just use dumbbells instead.

          • Well i am a beginner on the kettlbell training so the 7kg is too light for swinging so i was investigating and i found that the weight recommended for beginners is from 10 to 16 kg what weight do you recommend Chris? i am tall 172 meters and i weight 72 kg

            • Form is the key. Watch as many videos as you can. Once you find your lower body is doing most of the lifting, and your arms are acting merely as “attachments,” you’ll be on the right track. Don’t go too heavy starting out, as that can hurt your back. Once comfortable, you’ll find that going up higher in weight gets easy. Yes, start around 10 to 16 kg, get your form down, then slowly increase over time.

  3. on here it says that monday is a big chest and leg day but the higlighted excercises on that day are for Chest and Biceps with a list of separate chest and leg exercises after if doing chest and legs should i add in some legs too or replacing what i’m assuming is a mistake of the Bis with legs?

    • Hi,

      Monday is a chest/legs day. The table was wrong; there are no biceps exercises on Monday. I’ve gone ahead and inserted the correct table (initially put the wrong table there). Thanks for noticing!

      • Hey so if you are use to lifting weights but are over wight somewhat could this help me get stronger and lose wight at the same time? Also what can I sub for the MMA and boxing surfing cardio in a crowed gym?

        • Yes, this is a good one. But, remember your diet will shape everything. Eat high quality proteins and slow-digesting carbohydrates. If you can gain weight fast, it’s suggested to do 75% weights and 25% cardio. The bigger your muscles, the more fat you burn all day long!

          For cardio, do whatever you enjoy. Because if you’ll keep doing it, it’s much better than doing something you hate. In a crowded gym, I’d stick to the cardio machines and kettlebells (if they have them). Kettlebell Swings (with proper form) are a great finisher to any workout.

  4. Hey so if you are use to lifting weights but are over wight somewhat could this help me get stronger and lose wight at the same time? Also what can I sub for the MMA and boxing surfing cardio in a crowed gym?

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