In the 11 years since Chris Hemsworth starred in 2011’s Thor, the hulking 38-year old Aussie actor has seemingly stayed perennially shredded to portray the God of Thunder across eight different films within the Marvel Universe, the latest being the upcoming Thor: Love and Thunder.
But while Hemsworth has surely endured intensely regimented workouts to stay in superhero shape for 10-plus years, he’s also found some simple ways to break a serious sweat—one of which was posted to Instagram.
All it takes is a 45-pound barbell to complete this “monster” 10-set workout featuring lifts that any beginner can get a handle on:
- 10 bicep curls
- 10 overhead presses
- 10 tricep extensions
- 10 squats
- 10 single-leg lunges (left and right)
- 10 bent-over rows
- 10 standing twists (back and forth equals one rep)
“Not for the faint hearted, go at your own pace and give it a crack!” Hemsworth cautioned in the video’s caption. As InsideHook notes, he recommends running the circuit 10 times for a grand total of 800 reps.
Give it a try, and you just might develop a Hemsworth-like* physique by the time Thor: Love and Thunder strikes theaters on July 8.