Ever wished you seemed like Thor? Welcome to the membership. Fortunately for all of us, Chris Hemsworth, aka Thor, is extraordinarily beneficiant in relation to sharing his exercises with us mere mortals. From the body weight exercise he makes use of when on the transfer, to the actual resistance band exercise he used on the set of Thor: Love and Thunder, there’s nothing I like greater than digging into the exercise routine of considered one of Hollywood’s most energetic stars.
That mentioned, after I noticed his newest exercise — a 250-rep dumbbell circuit, which Hemsworth ran via on the deck of a naval ship after which uploaded to Instagram (as you do), I wasn’t enthralled. This one seemed powerful, however within the identify of excellent journalism, and a quest for killer biceps, I grabbed my yoga mat and a set of weights and gave it a go. Learn on to seek out out what occurred.
A reminder that what works for Chris Hemsworth, or me, won’t be best for you and your physique. If you’re new to among the workout routines on this record, otherwise you’re returning to train following an damage, it’s a good suggestion to test your type with a private coach earlier than including weight to the motion.
What’s Chris Hemsworth’s 250-rep dumbbell exercise?
The one tools you’ll want for the exercise is a set of dumbbells. Hemsworth is utilizing a set of the greatest adjustable dumbbells within the video, however simply choose a pair that makes the train really feel difficult by the ultimate few reps. The 250-rep dumbbell exercise goes as follows:
Dumbbell burpee curl — 10 reps
To do that train, maintain a dumbbell in every hand in a excessive plank and drop your chest right down to the ground for a push-up, then bounce your ft into your palms, and as you arise, carry out a shoulder press, elevating the weights above your head. That’s one rep.
Squat curl press — 10 reps
The beginning of many, many bicep curls. For this train, maintain a dumbbell in every hand and squat down, pushing your hips again. As you increase again as much as your beginning place, do a bicep curl, adopted by a shoulder press. Then repeat.
Alternating reverse lunge and curl — 10 reps
For this train, maintain a dumbbell in every hand and carry out alternating lunges. As you decrease your again knee to the ground, carry out a bicep curl. Maintain swapping legs.
Dumbbell bicep curl — 10 reps
This one is slightly less complicated than the remainder — holding a dumbbell in every hand, carry out a bicep curl, enthusiastic about partaking your biceps as you curl the weights in the direction of your torso. Listed here are 7 of one of the best bicep workout routines for constructing your arms.
Standing shoulder press — 10 reps
Begin by standing together with your legs shoulder-width aside, with a dumbbell in every hand. Increase the dumbbells as much as your shoulders, and press them as much as the ceiling for ten reps.
Take a 60-second break after finishing all 5 workout routines, then do the circuit once more. Hemsworth recommends doing the circuit 5 occasions in complete, though freshmen would possibly wish to goal for 2 or three.
It appears the exercise has a well-known following, with Chris Pratt commenting that he’d given the exercise a go utilizing “large rocks” he discovered on the seaside instead of dumbbells — proof that you just don’t want a five-star health club to get a great exercise.
I attempted Chris Hemsworth’s 250-rep dumbbell exercise — right here’s what occurred
First up, this exercise isn’t any joke — the primary three compound workout routines raised my coronary heart fee from the get-go, and was sweating by the point it obtained to the primary minute-long breather. Hemsworth doesn’t reveal the load of the dumbbells he’s lifting, however I opted for a set of 15 pound dumbbells to essentially push myself for the primary set. By the break, I noticed I wanted to lose the ego, and dropped right down to a 10-pound set for the rest of the exercise. As a reminder, the weights ought to make the ultimate few reps of every train really feel difficult, however shouldn’t drive you to compromise your type.
This was additionally a full-body exercise — in the course of the squats and lunges, you’re nonetheless curling and urgent, so your arms are doing much more than simply holding the dumbbells by your aspect. This was powerful, and positively made the exercise lots tougher than my regular energy classes.
Even with the breaks, I used to be in a position to full the exercise in underneath 20 minutes, proving that you just don’t must spend hours sweating within the health club to get a killer exercise. Did the session go away me with a visual six-pack and bulging biceps? Sadly not — the human physique isn’t that straightforward, however I positively felt the exercise in my legs and arms the following day. Who is aware of, possibly compound weight circuits are the key to Thor’s physique in any case?
Searching for extra exercise inspiration? Right here’s what occurred when this author tried Chis Hemsworth’s exercise app, Centr, for a month.