Having recently wrapped up the latest Thor instalment Thor: Love and Thunder, Chris Hemsworth is switching up his training to cut a leaner physique in preparation for the sequel of Netflix’s action-thriller Extraction, in which he stars as Tyler Rake, a former Australian Army SASR operator turned black-market mercenary.
The stealth, speed and agility Rake requires to navigate through the murky underworld of weapons dealers and drug traffickers deviates wildly from the Asgardian hero’s hulking muscular frame – so to ready himself for the role, Hemsworth is trading heavy weight training for functional bodyweight moves, which he shared in a recent Instagram post.
Looking as monstrously jacked as ever, Hemsworth throws jabs at a boxing bag for three minutes, before working through 50 air squats, 40 sit-throughs, 20 reps of five core exercises – ab bikes with alternating cross punches, V-sit crunches, sit-ups with alternating punches, and weight-free Russian twists – followed by 25 push-ups. He rests for two minutes and then goes again, tackling the circuit four times in total.
“Gearing up for @netflix Extraction sequel,” Hemsworth wrote. “Transitioning from heavy weight training to a lot more body weight functional movements concentrating on agility, strength and speed. Give this little work out a go and let the lungs scream for mercy! @centrfit 💪🤙”
For the unacquainted, Centr is Hemsworth’s app. This gruelling HIIT workout is the latest in a line of sweat-soaked Instagram posts promoting the 10-week programme, which replicates the training and nutrition protocols the actor used to prep for his role as the God of Thunder.
Whether you use Centr or not, it’s pretty motivating to see Hemsworth pull back the curtains on his training. The Insta workout was a hit with his MCU co-stars, with Josh Brolin, who plays Thanos, commenting, “@chrishemsworth Damn! Once I finish this pizza I’m going to do that.”
The Extraction sequel will be filmed in Europe after plans to shoot it in Australia were scrapped, according to Variety. The original was named Netflix’s most-watched original film of all time last July, so no pressure – although judging by Hemsworth’s no-nonsense training regimen, there’s no question he’ll be ready for action.
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