Chris Hemsworth’s Workout Routine -Train Like Thor!

Chris Hemsworth, we’ll be familiar with the name and the incredible physique he owns.

The superhero won hearts not because of his character “THOR” but also because of his body. The popular actor doesn’t inherit such a physique but has given all his efforts to own such a photoshopped body. 

However, It’s important to note that his physique is not “photoshopped” in the sense of digitally altered in post-production; instead, he has put in a tremendous amount of hard work and dedication to achieve and maintain his muscular and chiseled body.

Don’t tell me you’re not a fan of his shredded physique and well-sculpted abs! 

To get such a Chiseled physique he followed a disciplined workout routine and also balanced up with diet.

His dedication to the fitness required to attain such a physique is commendable. It serves as a reminder that achieving a fit and muscular body often involves consistent exercise, proper nutrition, and dedication over an extended period. 

Here is a basic outline of Chris Hemsworth’s workout routine to attain such an athletic physique.

Chris Hemsworth Workout Routine

Praised for his excellent cuts and physique, Hemsworth takes pride in his transformation. With months of extensive training and high-intensity exercises, he has one of the most desired physiques. 

A striking feature is his consistency and determination that keeps him going. Earlier this year, during his stay in Kenya he created his rendition of traditional workouts. 

Lacking appropriate gym resources, he trained with resistance bands and common functional objects.

His new 10-minute workout regime seems to be another version of the same workout ideology. With less reliance on heavy gym apparatus, he offers a great way to get fit at your convenience.

Studying this routine lets us start by dissecting each of its exercises. His body weight circuit workout plan can get you those desired cuts. 

But step 1 is to understand this routine in detail. Let’s start with the most basic yet neglected part – The warm-up.

Warming up before exercise

With the least attention, this part is a crucial one, giving you the push and deciding on your exercise hours.

Hemsworth suggests classic 10 reps of ball slams for starting your workout. Divide these reps into 4 sets taking adequate rest time for about 30 seconds in between.

• You can do this by taking an appropriate-sized gym ball and clenching it with a firm grip. Hold on to your core muscles tightly while moving the ball in convenient motions. 

Begin by throwing the ball down and squatting over it. Further, pick up the ball and repeat the entire full range motion with the needed amount of reps.

This go-to warm-up exercise by Hemsworth is good for giving your muscles a head start for the exercises to follow. 

The Body Weight Circuit Superset

The superset workout regime suggested by Hemsworth has long-term impacts. It helps you focus on separate muscle groups with better muscle concentration. Go through his Instagram Profile to see the transformation.

This part of his workout comprises:

• Bent over rows

The actor follows a strict 10 reps of bent-over rows from left to right. For those seeing this for the first time let us help you. 

• For this exercise take a bar and start by taking a comfortable standing position. 
• Grip the bar tightly and hinge forward bringing your torso almost parallel with the floor. 
• Now take your elbows at the back of your body putting pressure on your shoulder blades. Remember to keep your back straight and your tailbone in control to avoid cramps. 
• Next, pull your elbows back to where you started and repeat this technique a few times. 

This exercise can help you build strong glutes and a hardened core. Ideally, 6-12 reps of this exercise can give you better arm muscles and shoulders. 

• Push-ups

Follow the above with a generous amount of push-ups to increase upper body strength. Targeting more muscles together is a great way to improve your core strength and posture. Further, it enhances your bone health and is a convenient exercise for all.

A massive plus with this exercise is that you can perform as many reps as your strength allows. 

• Hemsworth suggests a quick 15 reps for good results. People often go ahead performing 100-300 push-ups a day showing great transformation. 

These exercises form a primary part of most workout routines. Even those with high-intensity training regimes don’t miss their push-ups. 

Incorporating these exercises into your daily routine helps in building stamina and endurance. Chris’s schedule comprises dividing them into a total of 4 sets.

• Take 60 seconds break

What good would an exercise routine be without adequate pauses?

To avoid instant burning and the formation of lactic acid in the muscles take small breaks. It gives your body the time to heal and helps in recovery.

While Thor might seem to be the strongest man on earth, he too needs his rest time. Taking 1 minute of rest between 2 sets helps you in achieving better athletic performance. This way practice 4 sets of intense tri-set workouts for the upper body.

Along with these, if you’re not able to follow the complete regime, the actor 10-minute bodyweight workout from Chris Hemsworth is also popular. 

Chris Hemsworth Upper Body Workout Routine

According to Chris Hemsworth, the tried and tested workout schedule concludes with a finish in style exertion.

His 10-minute routine ends with pumped-up and explosive exercises that drain all your muscle strength.

This set comprises exercises like:

• Renegade row 
• Lateral raise and 
• Triceps pushdown

Balance it out with appropriate rest breaks in between to maintain stamina. Let us discuss a bit about these exercises individually for all our first-timers.

#1. Renegade Row 

A complete exercise to keep all your muscle sets in motion, this one helps you enhance stamina. It gives equal attention to upper body muscles like obliques, rhomboids, and triceps. 

For those looking to improve balance and stability in their structure, this set is a great choice.

Combining features of plank and dumbbell press it gives you excellent core strength. Placing your entire body weight on one arm at a time strengthens your spine, shoulders, and hips. 

How to Perform?

• To perform this one, place your dumbbells on the floor around shoulder distance apart. Put your body in plank position forming a straight line posture. 
• Next, you have to shift your weight towards one arm maintaining balance with both hips and shoulders square to the floor. 
• Now pick the dumbbell in the other hand and pull it towards your chest putting pressure on the shoulder blades. 
• Point your elbow straight outwards towards the back and maintain this posture. 

Hemsworth mentions practicing at least 8 reps of this exercise for best results. 

#2. Lateral Raise

Again an easy yet effective exercise this one gives you flexible and agile shoulders. Forming an important part of our star’s routine, it is often performed after compound exercises to maintain endurance. 

Targeting the deltoid shoulder muscles helps in keeping your upper joints strong.

How to Perform?

• To ace this workout take your dumbbells in each hand with arms on your sides. 
• Keep your feet at hip distance, raise your arms a bit on each side, and take a pause. 
• Maintain this posture for a while allowing your trapezius muscles to work. 
• Keep your arms straight and pull up until your palms reach the height of your shoulders.
•  Stop for a while after achieving the T structure and lower your arms after. 

 Adding around 8 reps to your usual workout can give you a better upper body. 

#3. Tricep Push down

Well suited for beginner to advanced levels, this exercise helps you by giving you better arms. You can either perform it on pull-down cables or a minor resistance cable will do. 

It not only increases tricep strength but also prevents injury to muscles. Chris Hemsworth’s arm workout stretches to 10 reps for better functional strength and toned arms. 

How to Perform?

• For tricep push downs brace your abdomen putting elbows on the side and feet a little apart. 
• Keeping your elbows close to your body start to pull downwards bending your knees just a bit.
•  Remember to keep your back straight while you bring your elbows back to where you started. 
• With controlled movement, you can ensure stronger arm muscles and better-toned triceps. 

Although there are some rumors like “Is Chris Hemsworth’s natural?“, or “Did Chris Hemsworth’s steroid use rumors are real? “

The thorough analysis of the actor’s workout and diet routine hasn’t given any such claim that he has taken any such things. Further, till now no side effects or additional changes seen in the actor’s physique that ensure his steroid use.

Therefore, we can get the answer “Is Chris Hemsworth natural or real” as he followed a hard-dedicated workout routine to get such a buff physique. 

Following this complete routine can take you closer to your body-building goals. Most of us look at celebrities and want to be like them. But now we know what it takes.