Healthy Living

Chris Hemsworth's ‘MIB’ Workout Guaranteed To Make You Fit

We all know Chris Hemsworth as the Mighty Thor Odinson, a powerful Norse god with the guns and jacked body for it. One of the six original Avengers from the blockbuster movies, Hemsworth's muscled body and powerful stature have become synonymous to his character’s ligthning-powered hammer Mjölnir.

While the movie universe credits intense godly training and years of fighting enemies for Thor’s body, it’s no secret that Hemsworth also worked hard behind the scenes to achieve the ripped body he has right now.

Like most actors preparing for a role, Hemsworth also had intense training to thank for his godlike physique. Of course, it's not as intense as the ones his movie character does in the fictional universe, but Luke Zocchi, Hemsworth's personal trainer, confirmed that it is just as demanding. 

Back in October, the Australian actor revealed that to get ripped and prepare for his role as the hammer-wielding Avenger, he did HIIT and Tabata workouts. The former is an advanced interval workout consisting of four minute high-intensity routines and exercises. Although incredibly effective, the exercises are known to be mind-blowingly hard.

Thankfully, those who want a body similar to his can now achieve it, for Zocchi himself recently shared a workout plan that anyone can do within the comforts of their own home. 

The new workout plan was actually designed for Hemsworth’s next role as Agent H for the “Men in Black” spin-off movie. According to Zocchi, who has worked with the actor for six years, the look for this film is more athletic and less bulky compared to Thor’s, and so it’s focused on a more athletic build, rather than “big” and “heroic.”

Before the intense workouts, however, leading a controlled, healthy lifestyle should be one of the first things to consider. Zocchi said Hemsworth is permitted to eat only three meals a day. It also helps that Hemsworth himself is a surfer, which makes being fit all the more easier. The two of them usually go surfing first before doing some training. 

The workout

Taking only half an hour, the “MIB” workout is circuit-style and needs only medium dumbbells to do. For the warmup, simply do 10 tabata rounds of bodyweight squats and bear crawls going from slow to fast. Do 20 seconds on and 10 seconds off each time.

As for the workout itself, do 3 sets of 8 reps of these exercises in a circuit:

  • DB weighted burpee
  • Curl and press
  • Goblet squat
  • Standing tricep extension
  • Reverse lunge
  • Curl

For the shoulder circuit part, do a lateral raise, front raise and upright row. Lastly, for the plank circuit, do a plank punch out, plank pulse and then finish it up with a plank pike. Make sure to follow the same numbers of sets and reps as the initial workout. Following the workout routine will guarantee you with a body just as fit as Hemsworth’s in no time.

Chris Hemsworth Chris Hemsworth is seen surfing and relaxing at the beach on April 28, 2016 in Byron Bay, Australia. Matrix/GC Images

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