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Chris Hemsworth is one of those celebrities who's long been known for his impressively strong physique, but his commitment to fitness extends well beyond preparing for the big screen. The 42-year-old actor has made health and wellness a central part of his lifestyle, launching the fitness platform Centr in 2019 and regularly sharing workouts, recovery routines, and training tips with his millions of followers.
Most recently, while in Costa Rica, Hemsworth shared a full-body workout that requires just a pair of resistance bands and a couple of kettlebells. Performed as a two-round circuit, the session proves you don't need a fully stocked gym or ample time to build strength. Try it out next time you're traveling, training at home, or just want to shake up your routine a bit.
Chris Hemsworth Workout
Perform two rounds of the following exercises as a continuous circuit. Take two minutes of rest between rounds.
How to Do Banded Kettlebell Curls
- Loop kettlebells around a couple of long resistance bands.
- Keep your elbows pinned to your sides and curl the banded kettlebells toward your shoulders without swinging.
- Lower to the starting position.
- Perform 10 reps.
How to Do Banded Reverse Fly
- Anchor the resistance band at chest height and hold with your arms extended in front of you, hinging forward.
- With a slight bend in your elbows, pull your arms out to your sides.
- Return under control without letting the band snap back.
- Perform 12 reps.
How to Do Banded Kettlebell Side Bends
- With the kettlebells looped around the resistance bands, stand tall holding the banded kettlebell in one hand.
- Brace your core and bend your torso toward the weighted side.
- Return to an upright position.
- Perform 10 reps on each side.
How to Do Banded Kettlebell Suitcase Carry
- Holding the banded kettlebells in one hand, walk forward with an upright posture.
- Avoid leaning toward the kettlebell as you take controlled steps.
- Walk for 30 to 40 meters on each side.
How to Do Banded Glute Kickback
- Anchor a resistance band low behind you and loop it around one ankle.
- Keeping your knee slightly bent, drive the looped leg straight back.
- Return with control, keeping resistance on the band.
- Perform 12 reps on each side.
How to Do Banded Hip Abduction
- Anchor a resistance band low and loop around one ankle.
- Extend the banded leg out to the side while keeping your torso upright.
- Slowly bring your leg back to the starting position without losing band tension.
- Perform 12 reps on each side.
How to Do Banded Single-Arm Fly
- Anchor a resistance band behind you at chest height and grasp with one hand.
- With a slight bend in your elbow, bring your arm across your body until your hand reaches the center of your chest.
- Reverse the movement slowly, resisting the pull of the band.
- Perform 10 reps on each side.
How to Do Banded Pallof Halo
- Anchor a resistance band at chest height and hold it with both hands directly in front of your chest.
- Press your arms out and slowly circle your hands while resisting the band's pull.
- Complete the circle while keeping your hips and torso still.
- Perform 6 reps in each direction.
How to Do Banded Single-Arm Row
- Anchor a resistance band in front of you and hold with one hand, keeping your arm extended.
- Pull your elbow back toward your ribs while squeezing your shoulder blade.
- Extend your arm back to the starting position.
- Perform 10 reps on each side.
How to Do Banded Rotational Punch
- Anchor a resistance band behind you at chest height and hold the handle with one hand.
- Rotate through your hips and torso as you punch forward across your body.
- Return and repeat.
- Perform 10 reps on each side.
How to Do Half Kneeling Single-Arm Kettlebell Press
- Kneel with one knee on the floor and the opposite foot planted, holding a kettlebell at shoulder height.
- Press the kettlebell overhead until your arm is fully extended.
- Lower the kettlebell back to your shoulder.
- Perform 8 to 10 reps on each side.
How to Do Half Kneeling Kettlebell Woodchop
- Begin in a half-kneeling stance holding a kettlebell with both hands at shoulder level.
- Rotate your torso and lift the kettlebell diagonally across your body until it reaches above the opposite shoulder.
- Reverse the movement slowly while keeping your hips stable.
- Perform 8 to 10 reps on each side.
How to Do Pushup Mountain Climbers
- Start in a high plank position with your hands under your shoulders.
- Perform one pushup, then bring one knee toward the same elbow.
- Repeat another pushup and bring the opposite knee toward that elbow.
- Repeat the sequence for 20 reps.
How to Do Kettlebell Jackknife
- Lie on your back holding a kettlebell with both hands overhead and extend your legs.
- Simultaneously raise the kettlebell and your legs, reaching them toward each other above your torso.
- Lower both under control.
- Perform 10 reps.
How to Do Back Extension
- Position yourself on a sturdy elevated surface with your hips supported, keeping your hands behind your head.
- Lift your head, chest, and back up as far as you can.
- Lower back until your body forms a straight line.
- Perform 12 reps.
How to Do Back Extension with Rotation
- Position yourself on a sturdy elevated surface with your hips supported, keeping your hands behind your head.
- Lift your head, chest, and back up as far as you can, rotating your head and elbows toward each side.
- Lower back until your body forms a straight line.
- Perform 16 reps.
How to Do Cross-Body Dead Bug Kettlebell Punch
- Lie on your back with your legs extended in front of you, holding a kettlebell in one hand.
- Lift the kettlebell up over your chest. Simultaneously, bend the opposite knee and bring it to a tabletop position.
- Return to the starting position and repeat.
- Perform 10 reps on each side.
