Find out how to try this surprisingly accessible workout for yourself
Celebrity exercise regimes are often characterized by cryo chambers, saunas and state-of-the-art gym equipment. But the latest Chris Hemsworth workout is refreshingly accessible.
How accessible, you ask? Well, I was able to tackle it in a garden using a single set of old-school spinlock dumbbells. It ticks the “time-savvy” box too, taking just 40 minutes to spike my heart rate and pump up the muscles in my back, arms and shoulders.How to do Chris Hemsworth’s Furiosa workout
There are six parts to this workout. The first two involve one exercise each, performed in straight sets – perform all sets of the exercise in a row, resting for the prescribed amount of time between sets.
Parts three, four and five are supersets. These are pairs of exercises (labeled A and B) which are performed back-to-back with a minimal break between them. Only after the prescribed reps of both exercises have been completed do you take the allotted rest.
The final part of this workout is a high-intensity resistance training (otherwise known as HIRT) finisher – a four-move circuit designed to spike the heart rate.
Perform the exercises in order, with a 10-second rest between moves. Once you’ve finished all four exercises, take a 20-second breather, then repeat the circuit one more time to complete the workout. 1. Dumbbell shoulder press
Sets: 4. Reps: 8. Rest: 40sec.
Sit on a weight bench with a dumbbell in each hand, held at shoulder height. I performed a standing dumbbell shoulder press in my garden, as I didn’t have access to a weight bench, so you can modify the exercise to suit your needs and equipment, or lack of.
Press the dumbbells directly overhead until your biceps are close to your ears, then control them back to the starting position. 2. Wide-grip bent-over row
Sets: 4. Reps: 8. Rest: 40sec.
Stand upright with your feet roughly shoulder-width apart holding a dumbbell in each hand.
Keeping your back flat and your knees soft, hinge at the hips until your torso is almost parallel to the ground, letting the dumbbells hang towards the floor. This is your starting position.
Drive your elbows out wide to row the dumbbells upward until they are level with your torso, then control them back to the starting position. 3A. Dumbbell lateral raise
Sets: 4. Reps: 8. Rest: 10sec.
Stand upright with a dumbbell in each hand and your palms facing each other.
With a slight bend at your elbow, lift both arms out to your side, rotating the dumbbells forward slightly, as if you were slowly pouring out a bottle of water.
Lift the dumbbells until your forearms are roughly parallel to the ground, then control them back to the starting position. 3B. Standing rear delt dumbbell raise
Sets: 4. Reps: 8. Rest: 40sec.
Stand upright with a dumbbell in each hand.
Hinge at the hips until your torso is roughly parallel to the floor, letting the dumbbells hang toward the ground. This is your starting position.
Like with the lateral raise, keep a slight bend at your elbow and lift your arms out to the side until they are level with your body, then control them back to the starting position. 4A. Alternating cross-body hammer curl
Sets: 3. Reps: 12 on each arm. Rest: 10sec.
Stand upright with a dumbbell in each hand, your palms facing each other and your arms tight to your sides.
Keeping your palm facing your body throughout, curl the dumbbell in your right hand across your body, toward your left shoulder. At the top of the rep, the handle should be vertical.
Control it back to the starting position and repeat on the other side. 4B. Standing dumbbell curl
Sets: 3. Reps: 6. Rest: 40sec.
Stand upright with a dumbbell in each hand and your palms facing forwards.
Keeping your elbows tight to your sides, curl both dumbbells up towards their respective shoulders, then control them back to the starting position.
