Official Thor the Dark World Workout
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Iron Circuit
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Body Weight Circuit
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Mjolnir Hammer Circuit
Thor the Dark World
Compound Iron Circuit
For Thor 2, Thor: The Dark World, Chris Hemsworth implemented more intense circuit workouts, including muay thai and Crosfit, to get his physique. Use this workout as a supplementation, adding it to the Thor (2011) workout.
"Begin with the barbell supported on top of the traps.
The chest should be up and the head facing forward.
Adopt a hip-width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible.
This requires that the knees travel forward.
Ensure that they stay align with the feet.
The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel.
At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward."
Lie back on a flat bench. .
Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. .
This will be your starting position. .
From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. .
After a brief pause, push the bar back to the starting position as you breathe out. .
Focus on pushing the bar using your chest muscles. .
Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. .
Tip: Ideally, lowering the weight should take about twice as long as raising it.
"Start by placing a barbell that is about chest high on a squat rack.
Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip.
Make sure to grip the bar wider than shoulder width apart from each other.
Slightly bend the knees and place the barbell on your collar bone.
Lift the barbell up keeping it lying on your chest.
Take a step back and position your feet shoulder width apart from each other.
Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms.
Hold at about shoulder level and slightly in front of your head.
This is your starting position.
Lower the bar down to the collarbone slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Repeat for the recommended amount of repetitions.
Variations:
This exercise can also be performed sitting or kneeling
The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Another option is to use dumbbells when performing this exercise for better isolation."
"Approach the bar so that it is centered over your feet.
Your feet should be about hip-width apart.
Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract.
Typically, you would use an alternating grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar.
Look forward with your head.
Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor."
"Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level.
Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
Repeat for the recommended amount of repetitions.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc."
Thor The Dark World
Body Weight Circuit
For Thor 2, Thor: The Dark World, Chris Hemsworth implemented more intense circuit workouts, including muay thai and Crosfit, to get his physique. Use this workout as a supplementation, adding it to the Thor (2011) workout.
Using a pull-up bar, grab the bar with an overhand grip and take a dead hang position. .
Pull your body up to the bar until your elbows are behind the center line of your body and your head is over the bar. .
Return to starting position and repeat. 0
Lying flat on your back, knees bent at 45', feet placed on the floor, arms . .
ed over your chest or placed behind the head, bring your upper body toward your knees, until your elbows or chest reach the mid thigh or above the knee. .
Can also be peformed with legs extended. .
Flex your core as you perform 0
Hold a tight plank position on the ground and look forward. .
Drop down until your chest touches the ground. .
Come up and return to plank. 0
Standing in front of a box or bench, jump and land on top of it in a balanced squat position. .
Hold the squat position for 3-5 secs before standing upright. .
Step down and repeat. .
The higher the box, the harder. 0
"Find your athletic stance by jumping in place a few times.
Have your toes out and knees tracked over the toes.
Lower into a seated position (squat), bringing arms in
front of you.
Return to standing." IMG Code
Thor the Dark World
Mjolnir circuit
For Thor 2, Thor: The Dark World, Chris Hemsworth implemented more intense circuit workouts, including muay thai and Crosfit, to get his physique. Use this workout as a supplementation, adding it to the Thor (2011) workout.
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Hit a big tire while holding a heavy hammer in both hands. It's great for overall conditioning; it will also improve the rotational strength in your shoulders and arms. Alternate sides so both arms get work.
This will develop your hand, wrist, and shoulder stability, as well as your strength. Use a lighter hammer than the 2-hand slams, and alternate arms.
Gripping the lighter hammer with one hand, twist it behind your back before lifting it vertically; use just your triceps and slam it down on a tire; alternate arms.
Swing the hammer at a big tire as though playing the ninth hole on a golf course. This will hit the hips and core while strengthening your mid section. Alternate from side to side.
Hold a hammer in one hand, and then cast it around your opposite shoulder and behind your head, taking it back to the upright position; alternate arms.
Grab the hammer with both hands and bring it back over your head before chopping down on a tire while bending at the knees. Perform this drill with a heavy hammer.
Bring the hammer from over your shoulder while dipping and perform a front lever with it. Bring it back vertically behind your head. Repeat without pausing and alternate.
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