Chris Hemsworth’s 30-Minute Equipment-Free Home Workout

ATHLETIC: Chris Hemsworth’s trainer shares the workout routine aimed to get the actor cut for his next role.

Chris Hemsworth has the body of a god, a Norse one at that. The actor has been recognized for his bulky, muscular physique when portraying Thor in the Marvel Cinematic Universe. Now, his trainer is sharing the routine aimed at getting Hemsworth cut for his next role in the upcoming movie, Extraction.

“The look for Extraction was a more athletic, less bulky look than Thor,” Zocchi told

A Fit Lifestyle

Hemsworth’s busy schedule making movies is a challenge to maintaining a fit physique, but it helps that the Australian is such a devoted surfer.

“Surfing normally comes first”, Zocchi said. “If the surfing is on, we will go surfing before training.”

When it comes to nutrition, Zocchi has cut down Hemsworth’s calorie intake and allows for only three meals a day – a lot less than when he plays Thor.

Extraction Workout

The Extraction Workout is a circuit-style workout and all you’ll need are medium weighted dumbbells and 30 minutes. Here’s the workout, via


10 rounds (20 seconds on, 10 seconds off) of bear crawls and bodyweight squats.


3 sets of 8 reps of the following exercises in a circuit: DB weighted burpee, curl and press, goblet squat, standing triceps extension, reverse lunge and curl. Rest as little as possible.

Shoulder Circuit

Lateral raise, front raise, upward row.

Plank Circuit

Plank punch out, plank pulse, plank pike.

Extraction premieres on Netflix, April 24th 2020.

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