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

Chris Hemsworth is gearing up to reprise his role as Tyler Rake in Extraction 3, and his training is ramping up accordingly. The Aussie actor has shared a brutal 17-exercise workout requiring little more than a kettlebell and a set of resistance bands, proving you don’t need a fully equipped gym to build action-hero fitness. Performed as a two-round circuit, it’s a session that tests strength, conditioning and mental resilience in equal measure.

‘I’m in Costa Rica at the moment having a little break before I start Extraction 3 in a couple of weeks, and I wanted to get a little workout in. So, I created a minimal equipment session, which is pretty damn effective – especially when it feels like it’s 150 degrees out,’ he said on Instagram.

Chris Hemsworth’s Mammoth Workout

Complete 2 rounds – rest 2 minutes between rounds

1. Banded Kettlebell Curl x 10 reps
2. Banded Reverse Fly x 12 reps
3. Banded Kettlebell Side Bend x 10 reps each side
4. Banded Kettlebell Suitcase Carry x 30-40m each side
5. Banded Glute Kickback x 12 reps each side
6. Banded Hip Abduction x 12 reps each side
7. Banded Single-Arm Fly x 10 reps each side
8. Banded Pallof Halo Press x 6 reps each side
9. Banded Single-Arm Row x 10 reps each side
10. Banded Rotational Punch x 10 reps each side
11. Half-Kneeling Kettlebell Press x 8-10 reps each side
12. Half-Kneeling Kettlebell Woodchop x 8-10 reps each side
13. Push-Up into Mountain Climber x 20 reps
14. Kettlebell Jackknife x 10 reps
15. Back Extension x 12 reps
16. Back Extension with Rotation x 8 reps each side
17. Cross-Body Dead Bug Punch x 10 reps each side

How to Do the Movements

Banded Kettlebell Curl

Instagram: @chrishemsworth

• Attach some resistance bands around the handle of a kettlebell, then lift it up using the bands so the weight is hanging freely.
• Keep your elbows locked into your sides as you curl the bands to shoulder level, maintaining a neutral grip to keep things as stable as possible while contracting your biceps.

Banded Reverse Fly

Instagram: @chrishemsworth

• Attach a resistance band to a door frame or fixed structure and hold part of the band in each hand.
• Slightly bend your knees and lower your back.
• Sweep your arms out to the side as far as you can go, using a slight bend in your arms.
• Pause, then return the movement under control.

Banded Kettlebell Side Bend

Instagram @chrishemsworth

• Attach some resistance bands round the neck of a kettlebell, then lift up the bands so the weight is hanging freely in just one hand.
• Slowly lower that arm towards the floor, bending at your waist, then explode back up and over towards the other side.
• Repeat, then swap sides.

Banded Kettlebell Suitcase Carry

Instagram: @chrishemsworth

• Attach some resistance bands round the neck of a kettlebell, then lift up the bands so the weight is hanging freely in just one hand.
• Take a deep breath into your core and begin a fast, deliberate march while keeping the shoulders even. To avoid the weight hitting your side, lock the shoulders away from your ears and hold the arm slightly away from the body.

Banded Glute Kickback

Instagram: @chrishemsworth

• Wrap a resistance band around a door frame or fixed structure, and then around your heel.
• Kick that same leg back behind you, reaching back as far as you can go while still feeling tension in your glutes.
• Return the resistance band under control to the start and repeat.

Banded Hip Abduction

Instagram: @chrishemsworth

• Wrap a resistance band around a door frame or fixed structure, and then around your foot.
• Stand side-on to whatever your band is wrapped around, and kick your leg out to the side of you. Stand closer to the structure if you want to make it easier.

Banded Single-Arm Fly

Instagram: @chrishemsworth

• Attach a resistance band around a fixed structure around chest height, and grab the handle with just one hand.
• Stand side-on to the structure and, with a slight bend in your elbow, bring the handle across your chest in a wide arc.
• Pause and squeeze your chest before returning slowly.

Banded Pallof Halo Press

Instagram: @chrishemsworth

• Attach a resistance band to an anchor at a height so that you can grab it with both hands in a tall standing position.
• Grasp the band with both hands in front of your chest. You should be far enough away so that there is some tension in the band. Squeeze your glutes and core to create tension in your body.
• Look straight ahead and tighten up your shoulder blades. Extend your arms away from your torso, moving the cable in a circular motion in front of your body.
• Fight the pull of the cable or band by keeping your glutes and core tight.

Banded Single-Arm Row

Instagram: @chrishemsworth

• Attach a resistance band to a fixed structure and position yourself a few feet away.
• Take the band with one hand and bend your knees very slightly.
• Row the weight towards your body while contracting the muscles in the middle of your back.
• Slowly return to the start position.

Banded Rotational Punch

Instagram: @chrishemsworth

• Set up as if you would for a single-arm fly, but instead of maintaining a slight bend in your elbow the entire time, move more explosively.
• Punch the resistance band out in front of you as you rotate your core at the same time, in one swift motion.

Half-Kneeling Kettlebell Press

Instagram: @chrishemsworth

• Begin with one knee up and one knee down, kneeling on the floor with the kettlebell in the opposite hand to the knee that is raised.
• With the kettlebell in the front rack position, press the weight directly overhead.
• Resist the weight on the descent of the rep back to the front rack position, ready to repeat.

Half-Kneeling Kettlebell Woodchop

Instagram: @chrishemsworth

• Get into a kneeling position, holding the kettlebell with both hands at one hip.
• Rotate through your torso to swing it diagonally across your body up towards the side of your head.
• Reverse the movement under control.

Push-Up into Mountain Climber

Instagram: @chrishemsworth

• Start in a high plank position.
• Complete one push-up and, as you press back up to the starting point, drive your right knee to your chest.
• Return it, and perform another push-up – this time, drive your left knee up.

Kettlebell Jackknife

Instagram: @chrishemsworth

• Lie flat on your back with your arms extended overhead holding a kettlebell and your feet slightly off the floor.
• Pull your knees towards your chest while simultaneously performing a crunch.
• Return to the start and repeat.

Back Extension

Instagram: @chrishemsworth

• Lying face first on a Swiss ball, with your stomach in the middle of the ball, slowly extend your back until your chest is completely off the ball.
• Pinch your shoulder blades together, and hold that position for a second.

Back Extension with Rotation

Instagram: @chrishemsworth

• Lie prone on a Swiss ball, with your stomach in the middle of the ball, slowly extend your back until your chest is completely off the ball.
• Pinch your shoulder blades together, and hold that position for a second.
• Now rotate your body either side with your hands on your head, keeping the movement controlled.

Cross-Body Dead Bug Punch

Instagram: @chrishemsworth

• Start with the correct core engagement. Lie flat on the floor with your legs slightly off the ground and straight out in front of you. Your arms should be directly up above your shoulders as you hold a kettlebell in one hand. Breathe in and as you exhale, engage your abs and push your back into the floor, so there is no gap.
• Drop the hand holding the kettlebell to the floor and, as you press it back to the original starting position, lift the opposite leg so that it’s at a right angle, knee above your hip and heel in line with your knee.
• Return the leg and arm, repeating for the prescribed reps before switching sides.

If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.

Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.

During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.

Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…

You can follow Ryan on Instagram @ryan.dabbs or on X @ryandabbs_