Chris Hemsworth, 42, Shares His 'Extraction 3' Workout for Full-Body Muscle – 17 Exercises, 2 Bits of Kit

Chris Hemsworth is preparing to return as Tyler Rake for the upcoming film Extraction 3. To get back into shape, he recently shared a rigorous 17-exercise circuit that relies on minimal equipment. His setup consists of just a kettlebell and a set of resistance bands, proving that you do not need a traditional gym to build functional strength or prepare for a demanding role.

The workout includes movements like banded kettlebell curls, reverse flies, and various core-focused exercises like the Pallof halo press and rotational punches. These moves target muscle groups across the entire body, emphasizing both conditioning and control. Hemsworth designed this circuit to be performed in two rounds with a two-minute rest period between sets, which he notes is particularly effective in high-heat environments like his current location in Costa Rica.

Key movements in the circuit challenge stability and endurance. Exercises such as the half-kneeling woodchop and the push-up into mountain climber require sustained core engagement. The inclusion of the suitcase carry and the cross-body dead bug punch further taxes the body's ability to resist external force, mimicking the physical demands of his film work.

This training approach focuses on versatility. By using resistance bands to augment kettlebell movements, Hemsworth creates tension that varies throughout the range of motion. This method keeps the muscles under load for longer periods, increasing the intensity of the workout without requiring heavy external plates. Whether you are prepping for a screen role or just looking for a new routine, these movements offer a direct way to build lean muscle and improve overall conditioning.