Have you ever wished you looked like a bull? Welcome to the club. Fortunately for all of us, Chris Hemsworth, aka Thor, is very generous when it comes to sharing his workouts with us as mere mortals. From Bodyweight exercise he uses on the goto me The exact resistance band exercise he used in Thor: Love and ThunderThere’s nothing I love more than digging into the workout routine of one of Hollywood’s most active stars.
However, when I saw his latest exercise—a 250-reps dumbbell circuit, which Hemsworth passed on the deck of a cruise ship and then uploaded to Instagram (as you do), I wasn’t intrigued. This sounded tough, but in the name of good press, and in pursuit of killer biceps, I grabbed a yoga mat and a set of weights and gave it a try. Read on to find out what happened.
A reminder that what works for Chris Hemsworth, or for me, may not work for you and your body. If you’re new to some of the exercises on this list, or you’re returning to exercise after an injury, it’s a good idea to check your form with a personal trainer before adding weight to the movement.
What is Chris Hemsworth’s 250 Reps Dumbbell Workout?
The only equipment you will need for the exercise is a set of dumbbells. Hemsworth uses a set of Best adjustable dumbbells In the video, but just pick a pair that makes the workout look challenging by the final few reps. Dumbbells for 250 reps go as follows:
Dumbbell Burpee – 10 Reps
To do this exercise, hold a dumbbell in each hand in a raised plank and drop your chest to the floor to press, then jump with your feet into your hands, and while standing, press into the shoulder, lifting weights above your head. This is one representative.
Squat press – 10 reps
The beginning of many biceps exercises. For this exercise, hold a dumbbell in each hand and sit down, pushing your hips back. As you raise to the starting position, do a bicep curl, followed by a shoulder press. Then repeat.
Alternating lunge and curl – 10 reps
In this exercise, hold a dumbbell in each hand and alternately perform a lunge. While lowering your back knee on the floor, do a biceps curl. Keep switching legs.
Biceps exercise with dumbbells – 10 repetitions
This one is a little simpler than the rest—holding weights in each hand, performing the biceps exercise, and thinking about engaging the biceps as you curl the weights toward your torso. over here 7 of the best biceps exercises to build your arms.
Standing Shoulder Press – 10 reps
Start standing with your feet shoulder width apart, with a dumbbell in each hand. Lift the dumbbells up to your shoulders and press them to the ceiling for ten reps.
Take a 60-second break after completing all five exercises, then repeat the circuit again. Hemsworth recommends doing the circuit five times in total, although beginners may want to aim for two or three times.
The exercise seems to have a popular following, with Chris Pratt commenting that he did the exercise using “big rocks” he found on the beach instead of dumbbells – proof that you don’t need a five-star gym to get a good workout.
I Tried Chris Hemsworth’s 250 Reps Dumbbell – Here’s What Happened
First, this workout is no joke—the first three exercises raised my heart rate from the start, and I was sweating by the time I got to my first minute break. Hemsworth wouldn’t reveal the weight of the dumbbells he’s lifting, but I picked a set of 15-pound dumbbells to really push myself for the first set. By the break, I realized I needed to lose my ego, and dropped to 10 pounds for the rest of the workout. As a reminder, the weights should make the final few times of each exercise feel challenging, but they shouldn’t force you to compromise on your form.
This was also a full-body exercise—during squats and lunges, you’re still curling and squatting, so your arms are doing more than just holding the dumbbells by your side. This was tough, and definitely made the workout a lot harder than normal strength sessions.
Even with the breaks, I was able to complete the workout in under 20 minutes, proving that you don’t need to spend hours sweating in the gym to get a killer workout. Did the session leave me with bulging biceps and a six-pack? Unfortunately no – the human body isn’t that simple, but I definitely felt a workout in my arms and legs the next day. Who knows, maybe the compound weight circuits are the secret to Thor’s physique after all?
Looking for more exercise inspiration? This is what happened when This writer tried Chis Hemsworth’s exercise app, Centr, for a month.