THINK YOU NEED a gym membership or a comprehensive set of weights to get a good workout in? Chris Hemsworth has proven otherwise. The actor is currently on holiday in Costa Rica and away from his usual training set up. But with filming for Netflix’s Extraction 3 beginning soon, staying jacked is a must.
Luckily for Hemsworth, he doesn’t need a gym full of expensive machines and equipment to get a good pump. With just resistance bands, kettlebells and his own bodyweight, Hemsworth designed a workout that targets his legs, shoulders, back, arms and core.
“I wanted to get a little workout in, so I created a minimal equipment session, which was pretty damn effective, especially when it feels like it’s 150 degrees out,” he said.
“A little Extraction 3 training sesh in the blistering beautiful heat of Costa Rica,” he captioned the post.
Chris Hemsworth's minimal equipment workout
Want to replicate Hemsworth’s simple, minimal equipment workout? Here’s the full list of exercises and reps.
Perform two rounds, with two minutes rest between each round.
Banded kettlebell curls – 10 reps
Banded reverse flyes – 12 reps
Banded kettlebell side bend – 10 reps per side
Banded kettlebell suitcase carry – 30-40 metres per side
Banded glute kickback – 12 reps per side
Banded hip abduction – 12 reps per side
Banded single-arm flyes – 10 reps per side
Banded pallof halo – 6 reps each side
Banded single-arm row – 10 reps each side
Banded rotational punch – 10 reps each side
Half kneeling kettlebell press – 8-10 reps per side
Half kneeling kettlebell wood chop – 8-10 reps per side
Push-up mountain climbers – 20 reps
Kettlebell jackknife – 10 reps
Back extension – 10 reps
Back extension with rotation – 8 reps each side
Cross body deadbug punch – 10 reps each side
Chris Hemsworth's combat training
Hemsworth has also gotten back into combat training in preparation for Extraction 3. He shared footage of himself boxing and doing pad work with a trainer on Instagram. See for yourself below.
