Chris Hemsworth packed on more muscle than ever before in order to convincingly play a wrestling legend in the Hulk Hogan biopic, as well as a newly swole God of Thunder in Thor: Love and Thunder following his sojourn in a fat suit during Avengers: Endgame. But now the Australian actor is switching from lifting to cardio and bodyweight exercises, with a focus on leaning down and honing his functional fitness, as he prepares to film the upcoming sequel to Netflix action movie Extraction.
He just demonstrated his latest full body workout in a new Instagram video, showing off his progress on the new fitness routine—and his shredded abs. “Transitioning from heavy weight training to a lot more body weight functional movements concentrating on agility, strength and speed,” he wrote on Instagram. “Give this little workout a go and let the lungs scream for mercy!”
The workout, programmed by the team at Hemsworth’s fitness app Centr, consists of a combination of boxing work for cardio, squats to work the lower body, sit throughs for mobility, a series of crunch variations and ab twists that light up the core, and pushups which target the arms, shoulders and chest. Hemsworth recommends performing 4 sets of each, with 2 minutes of rest between each.
“Hemsworth doesn’t train the same way all the time, and that’s important to do,” says Men’s Health fitness director Ebenezer Samuel C.S.C.S. “He goes heavy and lifts like an animal, but also incorporates bodyweight sessions like this. These phases deload the body while also letting him move his body at high velocity, a quality you lose if you train the same way all the time and lift heavy weights slowly.”
While Hemsworth is used to exhaustingly intensive movie prep after a whole decade in the Marvel Cinematic Universe, the expanding Extraction universe might be his most physically demanding. The first film included an action sequence captured in a single continuous shot that lasts 12 minutes, known as the “Oner.”
“He says it’s one of the hardest things he’s ever done for a movie,” director Sam Hargrave told Men’s Health. “And as fit as he is, fitness is all very relative. If somebody runs a marathon, they may have a hard time lifting. If somebody’s an Olympic sprinter, they may not be able to do grappling. Chris is always in shape, it’s just the variety and amount of things he had to do—you’re running up and down stairs, you’re grappling, you’re crawling on the ground, you’re throwing punches, kicks—they’re all very different ways of using your body. Overall, it was just very strenuous, but he trained hard for it.”
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