Superhero Workout

Do you want to perform as well as a superhero? Then first you need to move and train like one!

"The StayFitAnywhere Superhero Workout" is a training program inspired by Chris Hemsworth's rigorous physical training for the movie, Thor. It's sure to get you in shape throughout the year and transform you into a fitness superhero in no time.

As Thor's weapons of choice are his body and his hammer, this workout will only use your body and a single dumbbell to represent his hammer.

Follow the rules of this workout for 3 training sessions a week and you will see noticeable improvements in strength, mobility, conditioning and posture.

Pike Arch x 10 reps, Towel Chest Openers x 5 reps, Towel Overhead Squats x 15 reps, Towel Lunge with Twist x 8 reps each side
Bridges - Glute Bridge x 10 reps, Side Bridge x 30 secs each side, Front Bridge x 30secs

Superset 1

  • Goblet Squat x 8 reps
  • Pushups x 8 reps

Superset 2

  • Split Squat w/ offset load x 8 reps each side
  • Hinged Row x 8 reps each side

Superset 3

  • Push Press x 8 reps each side
  • 1 leg deadlift x 8 reps each side

Rules of the Workout:

  1. 1. Consult a physician before taking part in this or any other physical activity.
  2. 2. Learn the exercises above, and if you feel pain when performing an exercise, stop.
  3. 3. Choose 2 of the 3 supersets for one training session then next time you train do a different pair. Example: SS1 and SS3 on Monday, SS2 and SS3 on Wednesday, and SS1 and SS2 on Friday. You now have 3 separate training sessions.
  4. 4. You have 10 minutes to complete as many rounds of a superset as "you" can. You are not in competition with anyone else, just yourself.
  5. 5. Choose a dumbbell that you could do 12 reps of the prescribed exercises.
  6. 6. Once you start a superset there is no stopping mid-set, so you must take adequate rest before starting a superset. If you can go through these supersets without taking a rest, then you didn't chose an appropriate weight.
  7. 7. As you improve your efficiency and performance, increase your weight!


How did Chris Hemsworth train to become Thor?
Read our interview with his trainer Duffy Gaver.

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