The ‘Thor’ workout: Get a body like Chris Hemsworth

Chris Hemsworth as Thor. Credit: Image.net
Chris Hemsworth as Thor. Credit: Image.net

“Once you get an actor to their desired shape, the tricky part is keeping them there — a lot of people tend to slack off,” says Michael Knight, who’s been training Chris Hemsworth on and off for years. Yup, even the star of the new “Thor: The Dark World” has a hard time maintaining that god bod.

“Chris is in and out of movies, so the hardest part for me is making him lose weight quickly, and then getting him to put it back on without his body looking like hell,” says Knight. Hemsworth lost 30 pounds to play a Formula 1 driver in “Rush,” and then had to put it right back on in time for “Thor.” “So I always try and simulate the same workout in order to maintain his body shape in the long term.”

The maintenance workout — designed by Knight just for Hemsworth — comprises three 20-minute sessions, which the star does up to five times a week.

“My system is effective, and means you don’t have to go out and do things that are going to tear up your body — like too much running or heavy weights,” Knight says of his regime, which he adds “starts off slow and finishes with a fury.”

“On some days, you’re going into the time-under-tension method, which is where you’re using really heavy weights to tire your core, and kettlebells. On other days, you might be doing double kettlebells or working with a heavy tire, and finishing with a cardio blast. Whatever you do, each 20-minute session will leave you pretty shot.”

The Chris Hemsworth workout

If, like Hemsworth, you’re already in shape, then this workout will keep you strong. And it’s all about big lifts. “The idea is that you continually rotate body parts: One day you work your chest, the next day your back, then your shoulders, and then you go back to your chest and so on.

“But you’ll always be working the hips and the legs — they’re the largest muscles in the body, and unless they get stronger, nothing else can,” says Knight. You’re sometimes going to hit the same part twice in that week, sometimes once, but you’re always going to start fresh again on Monday.

Unless you’re auditioning for “Thor 3,” you don’t need to train exactly like Hemsworth. But this abbreviated version should still do the trick. Here’s an overview of what your week will entail:

Monday: Chest day

Double thrusters are doubly powerful. Credit: Provided
Double kettlebell thrusters are doubly powerful.
Credit: Provided

Today is a big barbell day. Your body is going to be torched.

Highlights: Barbell squats and barbell bench presses followed by double kettlebell front squats and inclined dumbbell presses.

 

Tuesday: Back day

Regular dead-lifts aren't enough? Try 'em one-legged. Credit: Provided
Regular dead lifts aren’t enough? Try ‘em one-legged.
Credit: Provided

You’re going to be a little sore from Monday. You want a total body workout that’s intense, but not so hard it’s going to crush your body.

Highlights: An active warmup of one-legged dead lifts, followed by back-weighted pull-ups, and double kettlebell circuits to work the hips and the core.

 

Thursday: Shoulder day

Go on, thrust it like Thor. Credit: Provided
Go on, thrust it like Thor.
Credit: Provided

After taking Wednesday off, this is a big day as you’re coming off from recovery. Go back to your barbells.

Highlights: An active warmup of dead lifts and strong-man log presses followed by light squats and thrusters. Finish with ropes gone wild.

 

Friday: Chest day

Hemsworth needs to do kettlebell snatches to get ripped. Credit: Provided
Hemsworth needed to do kettlebell snatches to get ripped.
Credit: Provided

You’re doing dumbbells today.

Highlights: Inclined dumbbell presses with squats, followed by push-up circuits and kettlebell swings.

 

Saturday: Back day

Medicine-ball deadlifts Credit: Provided
Heave that medicine ball like you’re heaving a giant boulder.
Credit: Provided

This is a “show me what you’ve got left” day, then take Sunday off.

Highlights: Unweighted pull-ups, dead lifts and a metabolic cardio circuit, followed by jump ropes.

 

What’s on Thor’s plate?

When it comes to food, you need structure. Knight suggests keeping your diet clean by sticking to complex carbs, lean protein and healthy fats. “Eat for fuel, not for enjoyment. But enjoy what you eat,” he says. Knight recommends:

Protein: Chicken, fish, plant-based protein powder, whole eggs, turkey, cottage cheese

Carbs: Oatmeal, green vegetables, brown rice, sweet potatoes and very little fruit (Although Metro is hesitant to recommend cutting fruit from your diet, Knight insists on it for this plan.)

Fats: Grass-fed butter, coconut oil, avocado



News
Entertainment
Sports
Lifestyle
Local

Brooklyn man charged in roommate's stabbing death

A Brooklyn man accused of violently stabbing his roommate to death on Monday is in police custody and faces murder charges.

International

Dinosaurs could have survived asteroid strike

It turns out there is a good and a bad time for the planet to be hit by a meteor, and dinosaurs were just unlucky.…

National

OkCupid admits to Facebook-style experimenting on customers

By Sarah McBrideSAN FRANCISCO (Reuters) - OkCupid, a top U.S. matchmaking website, intentionally mismatched users to test its technology, the IAC/InterActive Corp service said on…

Local

MTA fares still increasing 4 percent in newly…

The agency said the 4 percent increases, previously announced in December, will remain steady even as the MTA deals with increasing labor costs.

Movies

Interview: Brendan Gleeson on the way 'Calvary' depicts…

Brendan Gleeson talks about how his new film "Calvary" began over drinks and how his character here is the opposite of the lead in "The Guard."

Movies

'Get on Up' producer Mick Jagger on the…

Mick Jagger, a producer on the James Brown biopic "Get on Up," talks about the time had to tell the singer some bad news and his favorite JB record.

Television

'Glee' star Lea Michele to appear on 'Sons…

"Glee" star Lea Michele has been confirmed as a guest star in the final season of "Sons of Anarchy."

Television

TV watch list, Monday, July 28: 'The Bachelorette'…

See Andi Dorfman make her big choice on tonight's 'Bachelorette' finale.

MLB

Angelo Cataldi: Ryan Howard deserves better from Phillies

Just last week, Ryan Howard endured the embarrassment of a benching that was inevitable, and yet still shocking.

NFL

Larry Donnell has inside track in Giants tight…

Little-known Larry Donnell of Grambling State currently has the inside track, as the second-year player has received the bulk of the first-team reps.

NFL

Computer to Jets: Start Michael Vick over Geno…

Jets general manager John Idzik says the choice of who starts between second-year quarterback Geno Smith and veteran Michael Vick will be a “Jets decision.”

MLB

Yankees looking to trade for Josh Willingham: Report

CBS Sports’ Jon Heyman reported Sunday the Yankees are interested in Twins outfielder Josh Willingham.

Travel

Glasgow: Hey, hey, the gangs aren't here

This European city has done a good job getting rid of its more violent residents and revitalizing with artists.

Education

Babson College tops list of best colleges for…

Money magazine has just released its inaugural list of "The Best Colleges for Your Money" -- and the answers have surprised many. Babson College, which…

Education

NYC teens learn how to develop apps during…

Through a program sponsored by CampInteractive, the high schoolers designed their own community-focused apps.

Tech

The Ministry of Silly Walks app is both…

Monty Python have dug into their back catalogue for cash-ins once more, but with the Ministry of Silly Walks app, they've made something that's fun too.