Chris Hemsworth is known for his superhero strength as Thor. But for Extraction 2, the actor needed a more athletic look. His longtime trainer, Luke Zocchi, has been by his side for over a decade, and in this latest project, Hemsworth switched gears from heavy muscle-building to a training plan that focused on endurance and functional strength.
Zocchi revealed the secrets behind this change. It meant doing a different kind of training and adjusting his diet to support a faster pace and sustained energy. The result was a lean and strong physique ready for long hours of fight scenes and action. This is how they did it.
Chris Hemsworth’s intense fitness routine
To achieve his new look, Hemsworth embraced a workout plan that was as creative as it was intense. His sessions didn’t just imply lifting heavy weights, they mixed up several types of exercise to keep the body guessing and the heart pumping. Here’s a breakdown of the key workouts:
- CrossFit-style circuit training: The sessions featured short bursts of high-intensity moves, such as 50 chin-ups, 100 calories on the assault bike, and 50 wall balls. The short rest periods kept his heart rate high, pushing both strength and stamina.
- Boxing & kickboxing: To add a real fight feel to his workouts, Hemsworth included boxing and kickboxing drills. These not only improved his coordination and agility but also boosted his cardio. The mix of punches, kicks, and movement kept his training dynamic and fun.
- Pilates: He did pilates to improve his balance and control. This low-impact exercise helped him recover faster and avoid injuries.
- Creative warm-ups and workouts: The crew even dragged a boxing bag across the floor with a rope when gym equipment was in short supply. And during the cold Czech winter, a quick table tennis match warmed him up before hitting the main workout.
A diet to match and complement the workout
Matching his intense training, Hemsworth’s diet was all about smart eating and high energy. Instead of the heavy, 10-meal plan he followed for Thor, he switched to a relaxed approach with three main meals a day. He needed to eat enough carbs to fuel the long hours of fight scenes and workouts.
His diet wasn’t overly strict. He made sure to choose nutritious foods that kept his energy levels high. Although he didn’t go for intermittent fasting, on days when he wasn’t very hungry in the morning he would push breakfast back until mid-morning. High-quality carbs, lean proteins, and healthy fats formed the core of his meals. This approach provided steady energy without overloading his body with calories he didn’t need.
Following Chris Hemsworth’s footsteps
Chris Hemsworth’s transformation for Extraction 2 demonstrates that achieving a lean physique can be done by mixing up your workouts, allowing time for recovery, and fueling your body correctly. Under the guidance of expert trainer Luke Zocchi, he transitioned from bulky muscle to athletic strength with impressive results.
Even if you’re not preparing for an action film, there’s much to learn from this approach. By combining intense workouts with proper recovery and nutrition, you can build the body you desire.