Chris Hemsworth is known for having an impressively strong physique, and his commitment to fitness extends far beyond preparing for movies. Hemsworth’s love for fitness is so solid that in 2019 he launched his fitness platform Center. In addition, he regularly shares workout videos and training tips with his millions of Instagram followers.

Recently, while on vacation in Costa Rica, the actor shared a full-body exercise routine with the help of a pair of resistance bands and kettlebells.

According to the July 18 Instagram post shared by Hemsworth, this exercise is “a little Extraction 3 sesh in the blistering beautiful heart of Costa Rica”.

“I wanted to get a little workout in, so I created a minimal equipment session, which was pretty damn effective, especially when it feels like it’s 150 degrees out”.

The list below is Hemsworth’s exercises that need to be performed in 2 rounds with 2 minutes rest between them, as per the Instagram post. The exercise list includes:

• Banded kettlebell curls: 10 reps
• Banded reverse flyes: 12 reps
• Banded kettlebell side bend: 10 reps per side
• Banded kettlebell suitcase carry: 30-40 meters per side
• Banded glute kickback: 12 reps per side
• Banded hip abduction: 12 reps per side
• Banded single-arm flyes: 10 reps per side
• Banded Pallof halo: 6 reps each side
• Banded single-arm row: 10 reps each side
• Banded rotational punch: 10 reps each side
• Half kneeling kettlebell press: 8-10 reps per side
• Half kneeling kettlebell wood chop: 8-10 reps per side
• Push-up mountain climbers: 20 reps
• Kettlebell jackknife: 10 reps
• Back extension: 10 reps
• Back extension with rotation: 8 reps each side
• Cross-body deadbug punch: 10 reps each side.

Now, talking about Extraction 3, the movie has not yet revealed a release date, and it is expected to premiere on Netflix. However, production for the 3rd installment of the movie began in June, where, along with Hemsworth, Idris Elba will return to the franchise.

Apart from his workouts, Hemsworth also focuses on the food he loves to eat for his fitness.

Chris Hemsworth’s food approach

In his 20s, Hemsworth used to follow a strict diet, consuming broccoli, chicken breast and steak. However, in an interview with Theo Von on the This Past Weekend podcast, as posted by Men's Health, he gave his take on his evolving diet.

"The actor reveals that he finds the idea of chasing perfection stressful, indicating that the prospect of ‘never eating sugar, training seven days a week’ is not the kind of life he would find fulfilling."

Now, Hemsworth’s approach to eating has changed, and it is now centered on enjoying foods. He even admitted that he never turns down a birthday cake.

“I just smash it – I love a bit of birthday cake. What kind of life is that – you’re not gonna enjoy [cake at a birthday party]?”

As per the Men's Health article, the actor revealed back in 2022 that he was predisposed to Alzheimer’s disease. He has since made significant changes to his lifestyle, prioritizing sleep, exercise, reducing cortisol, and spending more quality time with his family.

This change in lifestyle, diet, and workout has given him much more freedom now than ever.

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Written by

Supradeep Dutta

Edited by

Zaid Quraishi