Here is the second circuit used by Chris Hemsworth to get him into shape to play the God Of Thunder. Complete circuit 1 from yesterday 3 times one day and complete todays circuit 3 times on another day with 2 days rest in between to build key muscle for big strength and power.
Circuit 2:
Zercher Squats: Rack a bar at waist height and grip it in the crock of your elbow. Step back and squat down until your elbows touch your knees. That's one. Perform 6-8 reps.
Eccentric Lateral Holds: With a dumbbell in each hand hold at shoulder level for 30 seconds and fight the descent.
Rowing Intervals: Set a rower to maximum level and row as hard as you can for 20 seconds then slow and steady for 10 seconds. Complete until you reach 4 minutes.
Barbell Punch Press: Set a barbell in the corner and hold it in your right hand. Rock back and punch it forwards. Then change your stance and complete on the other side. That's one rep. Complete 8 reps each side.
Medicine Ball Slams: Stand with a medicine ball in your hands. Raise the ball above your head with straight arms and slam in down forcefully into the ground. Complete 8 reps.
Weight Plate Circles: Grab a heavy weight and with your arms slightly bent rotate it over and around your head in a constant motion for 30 seconds in one direction then 30 seconds in the other.
Rest for 60 seconds and complete 2 more times.
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