Chris Hemsworth, who plays the iconic Thor and stars in the action series *Extraction*, proves once again that you don’t need a fully equipped gym to get in top shape. During his stay in sunny Costa Rica, he shared his current workout plan with fans as he prepares for his next film shoot. The result? A short but incredibly intense routine with minimal equipment that you can do anywhere.
The Australian actor is known in Hollywood for never skipping a workout. Whether he’s on an African safari in Kenya, filming with popular YouTuber MrBeast, or enjoying a vacation in the “scorching heat” of Costa Rica, he always finds a way to take his physique to the next level. Since he’ll soon be filming *Extraction 3*, where he’ll once again portray the uncompromising mercenary Tyler Rake, he’s currently focusing on endurance, functional strength, and explosiveness.
Time is money (even for a superhero)
For a busy actor like Hemsworth, time is a luxury. That’s why he often improvises with whatever he has on hand. He recently showed on his Instagram that even with just 20 minutes a day, you can build strength and improve your fitness.
“A quick workout session for Extraction 3 in the beautiful but scorching heat of Costa Rica,” Hemsworth wrote alongside his video. “I wanted to work out, so I put together a routine with minimal equipment. It was damn effective, especially when it feels like it’s 50 degrees outside.”
His goal for the upcoming role is not only massive muscle mass (as we know it from the Marvel movies), but above all mobility and functionality, so that the action scenes look as hyper-realistic as possible and he himself can handle the demanding martial arts choreography.
The Complete Training Plan for Extraction 3
This specific workout consists of 17 different exercises. Hemsworth recommends doing 2 sets of each exercise, which adds up to a massive 34 sets. Given the high intensity and minimal rest periods, this is the perfect test of your muscular endurance and cardiovascular system.
To complete this workout, you’ll only need a kettlebell and a resistance band.
“No resolutions, just hard work.” Chris Hemsworth is sending a clear message by 2026!
Kulturistika / FitnessOsobnosti
25.01.2026
2 minuty čtení
List of Exercises:
Here is a detailed breakdown of the exercises Hemsworth demonstrated in his video:
- Banded Kettlebell Curls (Bicep curls with a kettlebell and resistance band)
- Banded Reverse Fly (Reverse fly with a resistance band for the rear delts)
- Banded Kettlebell Side Bend (Side bends with a kettlebell and resistance band for the obliques)
- Banded Kettlebell Suitcase Carry (Walking with a kettlebell in one hand and resistance band)
- Banded Glute Kickback (Glute Kickbacks with a Resistance Band)
- Banded Hip Abduction (Hip Abduction with a Resistance Band)
- Banded Single-Arm Fly (One-arm fly with resistance band to the chest)
- Banded Pallof Halo (Circling the head—Halo—against resistance band)
- Banded Single-Arm Row (Single-arm row with a resistance band to the back)
- Banded Rotational Punch (Rotational Punches with a Resistance Band—Great for Explosive Core Strength)
- Half-Kneeling Kettlebell Press (Kettlebell press while kneeling on one knee)
- Half-Kneeling Kettlebell Woodchop (Woodchop with a kettlebell while kneeling on one knee)
- Push-Up Mountain Climbers (A combination of push-ups and mountain climbers—a dynamic exercise for the chest and core)
- Kettlebell Jackknife (Jackknife with a kettlebell)
- Back Extension (Back extension on a mat)
- Back Extension With Rotation (Back extension with rotation)
- Cross-Body Dead Bug Punch (Dead Bug with Cross-Body Punches)
Tip for you: Try to maintain a brisk pace and minimize pauses between exercises. Don’t rest until you’ve completed the entire series of exercises.
The Hollywood Fitness Standard
Hemsworth isn’t the only Hollywood star who’s been pushing himself to the limit lately. Even 57-year-old Hugh Jackman (Wolverine from *Deadpool & Wolverine*) recently shared his brutal gym videos. It seems that the standards for action heroes are constantly shifting, and functional training with elements of endurance is becoming the new holy grail.
Although the release date for Extraction 3 hasn’t been officially confirmed yet, one thing is certain: Chris Hemsworth will be 100% physically ready for his role.
Want to try this workout? Grab a kettlebell and a resistance band, and get ready for your muscles to burn. Don’t forget to use proper form, and if 34 sets is too much for you to start with, feel free to cut the number of exercises or sets in half to begin with.
