DAY 1
Warm up with
5–10 minutes’
jogging. After the
sprint sets, do the
exercises marked
3A to 3D as a
giant set; rest for
30 seconds after
sets. Cool down
withathree-
minute walk,
then stretching.3D/EIGHT-POINT PLANK
(sets: 5, 30 seconds)
Get into plank position with your elbows and3C/JACKKNIFE
(sets: 5, reps: 10)
Liewithstraightlegsandarmsextended
behind your head. Simultaneously raise
yourlegsandtorsountileachisata45º
anglewiththefloor Lowertothestart2 /EXERCISE
BIKE SPRINT
For 10 minutes,
nate 30 seconds
rinting against
resistance and
econds of easy,
esistance
very.3B/MED-BALL RUSSIAN TWIST
(sets: 5, reps: 10 each side)
Sit with your legs together, knees slightly
bentandfeetoffthefloor.Holdinga
medicine ball with arms extended, twi
from side to side.3A/AB-WHEEL ROLLOUT
(sets: 5, reps: 10)
If you don’t have an ab wheel, use a small
barbell wrapped with a towel. With your
back straight, roll forward, extending your
arms.Tenseyourabstoreturn.For 1
altern
ofsp
high
3 0se
low-r
recovs
arms.Tenseyourabstoreturn angle with the floor.Lower to the start.
m
pp y
knees touching the ground(eightpoints of
contactwiththefloor–getit?).Keeping
your knees together, think aboutpulling your
elbows andknees towardseachother.y
st
ABAABBUILD LEAN MUSCLE
USETHEFREEVIEWAAPP
TOPUTCHRIS’SROUTINE
ONYOURPHONE40 APRIL 2016
TACTICSb e c ause of months of hard wor k in the
gym; there’s no mask or CGI for him to
hide behind. The two Thor films are the
least straightforward of the Marvel
mov ies and T hor is harder to make
believable than his Avengers
teammates: he has to b e a leader of
men, a warrior and an alien from
another planet in love with a mortal
woman. It’s to Hemsworth’s credit that
he has managed it so well that a third
film, Thor: Ragnarok, is due in 2017.
“I love playing him,” says
H emswor th. “ I ’m a fan. I ’ ve b een on
the phone to the Marvel guys going,
‘ W here’s my scr ipt? ’ I want i t ear l y so
I can get it perfect.”
This year, Hemsworth will star in
two more blockbuster movies: the
rebooted Ghostbusters and The
Huntsman, a prequel to Snow White
and The Huntsman.
In his immediate future is a catch-up
with his wife, Spanish actress Elsa
Pataky, and their three young children
at home in B y ron. H av ing cr acked the
States, he moved home in 2014. But
as fate would have it, he’s having a few
issues with the neighbours.
“There are too many sharks around
at the moment,” he explains. “There
have b een so many at t acks that the
government plan to tag and track
sharks to reduce their interaction with
humans. I don’t know if it will work.
Shar ks are much b et ter than us in the
ocean. The only thing you can do is
swim or surf where there are lots of
people, so the odds are reduced.” As
he laughs, you can’t help but think that
even the most apex of predators
would leave him be.
DROP 5KG NOW
THE EVERYDAY
SUPERHERO DIET
Chris Hemsworth might be best known for his role as the
muscular Norsk Avenger, but out of his armour he has other
ambitions. “When Chris finishes a Thor movie he’s all about
getting the weight off,” says Luke Zocchi, Hemsworth’s
longtime trainer. “We try to keep him lean and fit. It’s the
r e ason w e t r ain w i t h jus t bod y w eigh t .” You r e ad t ha t c or r ec t l y.
When he’s not bulking, Hemsworth barely makes it into the
weights room. But don’t let the lack of iron put you at ease:
“The workouts focus on movement and intensity,” says Zocchi,
who keeps each session to a 50-minute max. Start the timer.B1 / TREADMILL SPRINT
(incline: 15, speed: 12)
For 10 minutes,
alternate 30 seconds
of sprinting and 30
seconds of rest
(stand with your
feet on either
side of the belt,
letting it run).