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Thor Workout: How Chris Hemsworth Had To Get Fit Quick

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thor workout arms shoulders chest

Thor Workout For Friday = Chest & Legs Day

The Thor Workout for Friday is similar to Monday. The difference is that Mike Knight has Chris Hemsworth use dumbbells instead of barbells for the chest exercises.

Friday is the last big muscle day of the week. Mike Knight says he adds a pushups circuit and Kettlebell Snatches to the Friday Thor workout. When training, it is important to remember your specific goals:

  • Training for Muscle Growth: 8-12 reps for 3-5 sets per exercise. Rest 1 min between sets.
DB Bench Press41260 secs8-12 reps
DB Bench Press41260 secs Use
DB Decline Press41260 secs Dumbbells
Dumbbell Flys41260 secs (DB)
Weighted Dips41260 secs On
Barbell Squat41260 secs Friday
Double KB Front Squat41260 secs To
Stiff-Legged Deadlift41260 secs Finish
Hamstring Curls41260 secs Strong
Leg Extensions41260 secs

Chest exercises:

  1. Dumbbell Bench Press
  2. Dumbbell Incline Bench Press
  3. Dumbbell Decline Bench Press
  4. Pushups Circuit
  5. Weighted Dips

Leg exercises:

  1. Barbell Squat
  2. Double Kettlebell Front Squats
  3. Kettlebell Snatches
  4. Stiff-Legged Deadlift
  5. Hamstring Curls

When asked about the secret to the Thor workout, Chris Hemsworth said it included eating, working out and sleep:

It was purely eating, eating, eating, working out and working out. Trying to sleep as much as you can. That’s the other third of the equation.


Thor Workout For Saturday = “Show Me What You’ve Got Left” Day

The Thor Workout for Saturday is a “Show Me What You’ve Got Left” day. This is where you go all out with the energy you’ve got left. Sunday is a rest day. So, give all that you can today. The Saturday Thor workout is another Back / Tabata training day.

Warm up:

  1. Unweighted or Weighted Pullups
  2. Deadlift Kettlebells

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 total rounds):

  • Kettlebell Swings:
  • Two hand swings (10 reps)
  • Right hand only swings (15 reps)
  • Left hand only swings (15 reps)
  • Alternating hands swings (10 reps)
  • 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. (You may want to do just one set starting out).

Here is Thor workout trainer, Michael Knight, talking about what goes on at AOS Kettlebells:

If you are new to kettlebell workouts, you may notice slight pain the day after the workout. This is usually because your lower back muscles aren’t used to training. But, they will recover. Here is Thor trainer Mike Knight performing Kettlebell Swings via a rope to ensure proper form and function:

All the Tabata / Kettlebell training work was done to get Chris Hemsworth in Thor shape quickly. Thor trainer Mike Knight says:

Once Chris put on the muscle, I needed to get him lean, which means stripping away the fat.

During his Tabata training / kettlebell workouts, Chris Hemsworth got his heart rate up to 190 beats per minute, while under the supervision of trainer Mike Knight. About his personal training philosophy, Mike Knight says:

Making in a difference in someone’s life. It’s not, nor will it ever be, about the workout. Until you understand that, you will never reach your potential as a trainer. Fortunately for me, as someone who was once a hundred pounds overweight, I have been in my clients’ shoes. I’ve cried, been depressed, felt angry… All the emotions you can think of. But I’ve also felt all the emotions a healthy lifestyle can bring into your life.

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    • 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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