Get in superhero shape with Chris Hemsworth’s 30-minute full body workout

Train like Thor and boost muscle mass with this effective 30-minute workout circuit

By Steph Green September 19, 2024

Chris Hemsworth leaning on kitchen counter by strawberries wearing white shirt actor — Chris Hemsworth / Centr

There are many good reasons why actor Chris Hemsworth was cast as the powerful Marvel superhero Thor. One of those reasons is his strong and muscular physique. When Chris Hemsworth shares his workout tips and secrets, we at The Manual listen. It’s hard to miss his large bulging biceps on the silver screen or on his Instagram, where he posts clips of his workouts and diet.

After launching his own YouTube channel, we’re happy to see the actor has uploaded a full-body workout led by his personal trainer, Luke Zocchi. Get your water bottles, dumbbells, kettlebells, and stamina ready because this Hollywood-worthy 30-minute workout will surely get you sweating and your blood pumping.

Recommended Videos

Top tips to train like Thor

I Put MrBeast To The Test In The Gym

Top tips to train like Thor with this full-body 30-minute workout:

This circuit is best completed at the gym, where you have access to the different pieces of equipment.
Start with five to 10 minutes of stretching to help prevent muscle soreness.
Try to perform each exercise in this circuit for 30 seconds on, followed by 20 seconds off. The goal is to aim for four rounds of each exercise in total.
Try to choose weights that aren’t too heavy and go at a steady pace to maintain stamina.

Chris Hemsworth’s 30-minute full-body circuit

Chris Hemsworth actor working out Centr wearing black tank top outdoors — Chris Hemsworth / Centr

Here are the hard-hitting exercises Hemsworth (and friends) power through in this circuit:

Sled push
Kettlebell deadlift
Push-ups
Assault bike
Medicine ball slams
Dumbbell curl
Dumbbell press
SkiErg
Reverse lunges

Hemsworth keeps his workout routines interesting by incorporating classic exercises like push-ups and reverse lunges alongside unique movements like using the SkiErg ski machine. Check out his fitness app, Centr, to level up your fitness.

Topics

Workouts

Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…

Health & Fitness

The best lower chest workouts: Exercises, tips, and more

Hit your lower chest muscles with these targeted exercises

man red shirt outside blue sky doing incline push up on a log

A buff chest doesn’t just look magazine, gym, and beach-ready; strong chest muscles also give you better posture, support your upper back muscles, and improve your pushing power. Building a stronger and more defined chest requires engaging your lower pecs, which often takes a backseat. Plenty of exercises target the entire chest area, but you’ll need to incorporate movements that specifically work your lower chest for optimal results. It might take some time, but you can develop your major chest muscles with the right lower-pec-focused exercises. Read on for the best lower chest exercises to include in your routine.
Chest muscle anatomy
Your pectoralis major muscle in your chest is categorized into two different sections: the upper or clavicular area and the lower or sternal area. Exercises can emphasize the clavicular muscle fibers, the sternal muscle fibers, or both. For example, movements that involve bringing your arm up and across your body emphasize your upper chest muscle fibers that run diagonally down from your clavicle and out toward your arm.

As another example, movements that involve adducting your arm straight across your body better target the sternal area of your chest. The sternal area refers to the biggest of the two main sections of your lower and middle pectoral muscle. Many lower-chest building exercises also engage your serratus muscle, which works together with your lower chest, as well as your abdominal head of the pecs, which is found in the sternal area of your chest.
How to build your lower chest muscles

Health & Fitness

The best pec workouts for a stronger and well-defined chest

Add these chest-centric exercises to your routine to sculpt those pecs

Man with strong chest and triceps

You use your chest muscles every day with simple movements like pushing open a door or picking up a toddler. Powerlifters need those strong pec muscles to lift heavy with the bench press. Building a bigger chest requires dedication, the right exercises, and multiple weekly sessions. Fortunately, there are plenty of effective chest-centric exercises to add to your routine, from the classic pushup to the weighted dip. Here’s your complete guide to the best pec workouts.
What are the chest muscles?

You have three main chest muscles: pectoralis major, pectoralis minor, and serratus anterior. You also have a subclavius, which is a smaller accessory muscle involved with breathing.
Pectoralis major
The pectoralis major has two heads: the sternocostal head and the clavicular head. These two heads help you move your arms in different directions, and as one head contracts, the other relaxes.
Pectoralis minor
The pectoralis minor stabilizes your shoulder blades and helps you squeeze your shoulders together.
Serratus anterior
The serratus anterior stabilizes your shoulders and helps prevent scapular winging — a condition that causes the shoulder blades to stick out.
Top tips for defining your chest muscles

Health & Fitness

The best ab workouts at home: Ditch the gym with these exercises

Work your abs from the comfort of your own home with these effective exercises

man exercising balancing plank type pose on couch at home wearing sweatpants

Working your abs doesn’t just boost your confidence when it’s time to peel off that shirt or hit the beach; it can also help reduce lower back pain and improve your balance, stability, posture, and more. You can target your abdominal muscles with or without equipment from the comfort and privacy of your own home. If you pair exercise with a healthier, nutrient-rich diet and less sugar and late-night pizzas, you could be well on your way to stronger and more sculpted abs. If you can’t make it to the gym but still want to hit those abs and get a workout in, here are the best at-home ab-sculpting exercises to try.
What are the benefits of working out at home?

Working out at home provides a range of benefits, including: