It’s no secret that some of our favorite superheroes like Chris Hemsworth’s Thor, Hugh Jackman’s Wolverine and Chris Evans’ Captain America have absolutely shredded and enviable physiques. If you’re looking to up your workout game and get in top shape, just like these big-screen icons, listen up. We spoke with Luke Zocchi, head trainer at Centr and Chris Hemsworth’s personal trainer, who has the details on how to get fit like a superhero.
Zocchi reveals a full-body, minimal-equipment routine Hemsworth did as a quick push-up before filming some of the shirtless scenes for “Thor: Love and Thunder.” Read on to learn more, and then don’t miss The 6 Best Exercises for Strong, Tone Arms in 2022, the trainer says.
It takes a lot of hard work to get into superhero “Thor” shape, and Hemsworth’s chiseled muscles are living proof of that. Zocchi reveals that for “Thor: Love and Thunder,” Hemsworth’s training consisted of workouts dedicated to a certain body part.
Zocchi tells us, “We focused on big lifts at the start of the workout with a couple sets of heavy drops, then we moved into more isolated moves. dumbbells when he did. have a chance between shots.”
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Zocchi insists that above all, make sure you perform each session with the right form in order to achieve noticeable results. He explains that muscle-building moves are the name of the game for those who want to achieve a superhero body.
“For beginners, I would recommend starting at bodyweight and once you can do 12-15 reps comfortably with good form, then build slowly,” he says. “The great thing about Centr Power’s program design is that it can be adjusted to fit anyone’s fitness level.”
Zocchi says the routine below is inspired by workouts he did with Hemsworth on the set of the latest movie. “Every day is different on set, but this 20-minute full-body workout requires minimal equipment and provides a great pump.”
Are you ready to get in shape like a superhero? Check out the routine below and get that toned body!
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Push-ups (5 reps)
- Place a resistance band around your arms for your push-ups. Perform this exercise in a kneeling or plank position.
Bent-Over Row (5 reps on each arm)
- Place your foot on a resistance band and grab it with your hand, knuckles, while bending over your hips and leaning forward. Bring your arm up, squeezing your biceps and back.
Squats (5 reps)
- Let’s work those glutes! Place a resistance band around your quadriceps, just above your knees, and pretend you’re sitting in a chair, then push yourself back up as you perform your squats.
Triceps Curl (5 on each arm)
- Place a resistance band on your left forearm and bring your left hand to your right shoulder. Grab the bottom of the resistance band with your right hand and press down to work your triceps.
- Moving to the other side, place the resistance band over your right forearm and bring your right hand to your left shoulder. Grasp the bottom of the resistance band with your left hand and press down to work your triceps.
Biceps Curl (5 reps on each arm)
- This exercise will have you kneeling on the floor. Place a resistance band under your left foot, grab the top with your right hand, then bend over.
- As you cross to the other side, place the resistance band under your right foot, grab the top of the band with your left hand, then bend over.
Reverse lunges (5 reps on each leg)
- Place a resistance band above your knees and step back into a lunge position, alternating legs.
Lateral Shoulder Raises (5 reps on each side)
- Put a resistance band around both of your hands and bring your hand in front of your body. Make sure one hand stays centered while the other lifts laterally to activate your shoulder muscles.
Workout (3 sets):
- Push-ups (10 reps)
- Bent-Over Row (10 reps on each arm)
- Squats (10 reps)
- Triceps Curl (10 on each arm)
- Biceps Curl (10 reps on each arm)
- Reverse lunges (10 reps on each leg)
- Lateral Shoulder Raises (10 reps on each side)
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Read more