Chris Hemsworth's Extraction 3 Workout: 17 Moves, 2 Pieces of Kit

The Chris Hemsworth workout Men's Health UK featured in July 2026 is a full-body circuit the actor posted while on a break in Costa Rica, weeks before starting Extraction 3. Hemsworth, 42, told Instagram (as quoted by Men's Health) that he wanted a "minimal equipment session" that still felt effective in the heat, and Men's Health lays out the result as 17 exercises built around a kettlebell and resistance bands, run as two rounds with two minutes of rest between rounds.

This is his shared Chris Hemsworth workout routine as reported by Men's Health UK — not medical advice, and not a plan we designed. The figures and move list below all come from that article.

Chris Hemsworth workout equipment: kettlebell, bands, and a Swiss ball for two moves

Men's Health frames the Extraction 3 workout as proof you do not need a full gym: the headline calls out "2 Bits of Kit," and the intro says the session needs little more than a kettlebell and a set of resistance bands. Most of the 17 moves use those two tools, often with the band attached to a door frame or wrapped around the kettlebell handle so the weight hangs freely.

Two later moves — a back extension and a back extension with rotation — are described on a Swiss ball in Men's Health's how-to section. Everything else sticks to the band-and-kettlebell kit Hemsworth highlighted.

Extraction 3 workout: the 17-move, two-round circuit

Men's Health says to complete two rounds and rest two minutes between rounds. Here is the Chris Hemsworth workout routine in the order Men's Health published, with the reps from that piece:

1. Banded kettlebell curl — 10 reps
2. Banded reverse fly — 12 reps
3. Banded kettlebell side bend — 10 reps each side
4. Banded kettlebell suitcase carry — 30–40 meters each side
5. Banded glute kickback — 12 reps each side
6. Banded hip abduction — 12 reps each side
7. Banded single-arm fly — 10 reps each side
8. Banded Pallof halo press — 6 reps each side
9. Banded single-arm row — 10 reps each side
10. Banded rotational punch — 10 reps each side
11. Half-kneeling kettlebell press — 8–10 reps each side
12. Half-kneeling kettlebell woodchop — 8–10 reps each side
13. Push-up into mountain climber — 20 reps
14. Kettlebell jackknife — 10 reps
15. Back extension — 12 reps
16. Back extension with rotation — 8 reps each side
17. Cross-body dead bug punch — 10 reps each side

Men's Health describes the session as combining strength, conditioning, and core work in one demanding circuit. Several early moves hang the kettlebell from bands (curls, side bends, suitcase carries). Mid-circuit band work hits the back, chest, and rotational core. The second half shifts into half-kneeling presses and woodchops, then floor and Swiss-ball core finishers.

What Hemsworth said about the kettlebell full body workout

Men's Health quotes Hemsworth from Instagram: "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."

Men's Health presents the circuit as the session he shared while gearing up to reprise Tyler Rake in Extraction 3. The magazine does not publish a Netflix start date in that article, and we are not estimating one. For readers looking up a kettlebell full body workout tied to the film, this is the move list Men's Health attributed to him in July 2026.

Sources

• Men's Health UK (Ryan Dabbs, Jul 22, 2026), "Chris Hemsworth, 42, Shares His 'Extraction 3' Workout for Full-Body Muscle – 17 Exercises, 2 Bits of Kit"