Ever since he first took on the role of Thor back in 2011, Chris Hemsworth has etched a place for himself as one of the fittest folks in Hollywood. And he doesn’t just put on muscle for one role and then shrink back to human size — the on-screen God of Thunder is in the gym year-round, and he’s an open book on social media about how he works out.
In a recent post to his Instagram, Hemsworth detailed a scorching five-exercise, 50-rep workout challenge that you can do with just a pair of dumbbells and a bit of floor space. Check it out below:
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[Related: The Rock’s Strength Coach Shared a Simple Three-Exercise Workout for Bigger Biceps]
Editor’s Note: This article discusses a workout published by Hemsworth’s fitness application Centr. BarBend is not affiliated with or sponsored by Centr, nor is beholden to any form of public endorsement.
How to Do Chris Hemsworth’s 50-Rep Workout Challenge
If you’re looking to follow Hemsworth’s lead, here are the exercises included in the challenge:
- Dumbbell Burpee Curl and Press
- Squat Curl Press
- Alternating Reverse Lunge and Curl
- Biceps Curl
- Standing Shoulder Press
For each move, perform 10 reps and immediately follow it up with the next exercise, with no resting in between. According to Hemsworth, the goal is for the moves themselves to get easier as you make your way through the circuit.
Once you complete all five exercises, you can rest for 60 seconds. Hemsworth suggests doing the entire workout for five rounds, though you can adjust the number of rounds to fit your goals or current fitness level.
Here’s a breakdown of each move Hemsworth performed throughout the workout:
Dumbbell Burpee Curl and Press
For this move, you first have to squat down with the dumbbells in your hands and knees at your chest. Then, kick your legs out straight behind you and perform a push-up.
From there, jump back into a squat position with your knees at your chest and stand up. As you stand up, you’ll want to press the weights overhead, with your palms facing away from your body. Return the weights to your side and repeat.
Squat Curl Press
With the dumbbells at your sides, get your feet shoulder-width apart and squat down low. As you drive back up to a standing position, curl the dumbbells up.
At the top of the curl, switch your grip so your palms are facing out and perform an overhead press with the dumbbells. Bring the weights back to your sides and repeat.
Alternating Reverse Lunge and Curl
Start by standing straight up with the dumbbells at your side. Then, take a step backward with your left foot. As you step back, bend your right knee until it’s nearly underneath your chest at a 90-degree angle and lower yourself down until your left knee is bent and almost touching the ground.
As you get back to a standing position, curl the weights up like you normally would, palms facing your chest. Then repeat the move with the other leg.
Biceps Curl
Stand with the dumbbells at your sides, palms facing your hips. Then curl both weights up, rotating your wrists so your palms are facing your chest at the top of the move. Lower the weights back down to your sides and repeat.
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[Related: The Best Kettlebell Strength Circuit to Improve Your Lifts]
Standing Shoulder Press
Hold both dumbbells so they’re basically resting atop your shoulders. Your arms should be held horizontally out to the side and your elbows should be bent at a 90-degree angle with your palms facing out.
From there, press the dumbbells up overhead and bring them back down to your shoulders for each rep.
Keeping Up With Hemsworth
In an Instagram post from August 15, Hemsworth revealed that he’ll share one new workout per week over the next 8 weeks. The focus of which will be mostly on bodyweight moves that require the bare minimum of equipment. This circuit is only the second installment in the series, so you can expect the next one to follow shortly.
Featured Image: @chrishemsworth on Instagram