Sculpt impressive biceps and waistline through Chris Hemsworth's preferred dumbbell workout routine
Ready to dive into a workout inspired by Chris Hemsworth's go-to routine? That's right, I'm talking about the man himself, and his long-time trainer Luke Zocchi. Here's a sneak peek at what it takes to stay in Thor- worthy shape.
Let me set the scene for you, straight from the set of Amazon Prime's Crime 101. After a long day of filming, Hemsworth and Zocchi faced a challenge: limited equipment. All they had were Centr adjustable dumbbells, a treadmill, some bands, and a simple yet effective plan.
Their workout was all about making the most of their time, focusing on a 10-minute low-impact warm-up, upper-body dumbbell drill, and finishing with a 10-minute abs circuit. This versatile routine can easily be customized based on your goals and the time you have available.
The 10-minute upper-body dumbbell circuit
Kicking things off with a bit of a warm-up, Hemsworth and Zocchi cycled through a set of exercises, focusing on volume rather than intensity. The dumbbell section went as follows:
1A. Shoulder press
- Stand with your feet hip-width apart, holding dumbbells at shoulder height with your palms facing forward.
- Press the weights overhead, finishing with your biceps close to your ears.
- Slowly lower the weights to the start under control.
1B. Bicep curl
- Stand with your feet shoulder-width apart, holding dumbbells by your sides with your palms facing forward.
- Bend your elbows to lift the weights, rotating your wrists so your palms face toward you at the top of the rep.
- Slowly lower the weights to the start under control and repeat.
1C. Tricep kickback
- Find a lighter dumbbell and stand in a staggered stance with your left foot forward.
- Hinge forward at your hips and rest your left elbow on your left knee, holding a dumbbell in your right hand with your elbow bent and upper arm pinned to your torso.
- Extend your right arm to lift the dumbbell behind you.
- Pause for one second, then slowly bend your elbow to return to the start.
1D. Upright row
- Stand with your feet shoulder-width apart, holding dumbbells in front of your thighs with your palms facing your body.
- Lift the weights to chest height, bending your elbows and moving them out to the side.
- Lower under control to the start.
Make sure to work each exercise for about a minute, rest if needed but keep it minimal. Pick a light pair of dumbbells to make this challenging – crushing through this routine with minimal rest will tax your muscles!
Remember, Chris Hemsworth faces the same workout challenges as the rest of us. Use this simple and effective circuit to sculpt your own superhero physique, and be sure to mix and match the exercises to focus on your specific goals.
Want to elevate your workout results even further? Try adding a core finisher, just like Hemsworth did! Catch my next article for the full details on Chris Hemsworth's core-focused finishing moves. Stay tuned!
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Incorporating science and health-and-wellness principles, this fitness-and-exercise routine involves a 10-minute upper-body dumbbell circuit inspired by Chris Hemsworth's fitness regimen, showcasing exercises like the shoulder press, bicep curl, tricep kickback, and upright row, promoting flexibility and muscle development in a time-efficient manner. This versatile workout can be customized to meet individual goals, making it a suitable option for those seeking improvements in their health and wellness.
