I Tried a 250-Rep Dumbbell Workout because of Chris Hemsworth Himself – Here’s How It Worked Out For Every Muscle Group
As the saying goes, if there’s something Chris Hemsworth is famous for other than being the master of the Mjölnir, it’s his beautifully toned body. Despite the fact that most of us cannot be a Thor, Hemsworth is quite often seen revealing his real-life workout that many of us can try at home. When I came across his 250-rep dumbbell workout on Instagram, I thought it would be a good idea to put myself to the challenge, and I did it right in my living room.
Armed with a yoga mat, a pair of dumbbells, and some superhero motivation support, I received the challenge. What came next felt exactly like a full-body workout that I could swear burned more than just my calories.
The Workout: 5 Exercises, 5 Sets, 250 Total Reps
The whole point of the workout is the following: five exercises, ten reps each, performed in five rounds. You only require a pair of dumbbells – adjustable ones would be best, but any type of dumbbell that is a challenge for you will do the trick. Go for a weight that makes you feel pushy in the last few reps, but at the same time maintain good form.
Here’s the list of exercises making up the circuit:
1. Dumbbell Burpee to Curl and Press (10 reps) Get into a push-up position while holding a dumbbell in each hand. Do the push-up, jump your feet toward your hands, stand up, curl the dumbbells, then press the weights up. That’s a killer full-body rep finished.
2. Squat Curl to Shoulder Press (10 reps) As you are holding your dumbbells, bend your knees and lower both yourself and the weights into a squat. When you raise your body straight again, first, curl the weights and then raise them high over your head. It targets the legs, the arms, and the shoulders all at the same time, thus being a perfect three-in-one move.
3. Reverse Lunges with Curl and Alternating (10 reps) Take one leg backward into a reverse lunge while simultaneously performing a bicep curl. Change legs. Having a clear mind, I think it is the most challenging exercise of five. This development does not only target your legs but also biceps.
4. Dumbbell Bicep Curls (10 reps) The all-time favorite! Keep elbows close to your body and curl both arms together. Be in command of the movement and completely stay away from swinging — particularly, when your arms fall into the fatigue zone.
5. Overhead Push Press (10 reps) The end of the journey is done by pressing both the weight plates from your shoulder to the height of your head. This involves the frontal and rear part of your shoulders and gives the final punch at the end.
At the end of every set of all the five drills, give yourself a one-minute time to breathe and regulate before starting off again. If you are a beginner, it is fine to do only two or three rounds, and who is at advanced level can opt for even five rounds that amount to 250 reps.
How I Felt After Completing The Workout
Originally, I was very self-assured with my pair of 15-pounders. However, that mood certainly disappeared later between the second and third rounds. A lot of energy is required for this workout – it rather excites quickly — those invigorating moves particularly burpees, and the lunges mixed with the overhead press, consume massive energy.
Once I reached the third set, I had to lessen the weights to 10 pounds so that I could perform well. Though I have to admit that, I was still working out at my maximum limit. As you are hardly resting in between each move, your heart rate is up all the time, getting fatigued is just a dream while the calorific cost remains high, and in addition to this, the big muscle moves offer slow-burning for your body long after the exercise is over.
This Workout Is Great Not Only For Your Arms
You should not be deluded that the majority of the work to be done relates to the biceps. Other parts of your body like shoulders, chest, back (hips and glutes), abs (core), and legs take their share of the muscle work during the exercises. Noteworthy is the constant movement of the upper and lower parts of the body, which helps to engage your core without having any other choice, thus it is the right workout for you if you are pressed for time but still want a strong impact on you.
Moreover, it comprises of exercises for the heart. After the fifth round was finished, I perspired through my shirt, reached my step goal, and felt just like I was done with HIIT session—only that there was no treadmill around.
What I Learned From Going Full-Throttle With 250 Reps
Initially, adjustable dumbbells are the best option. The possibility of making the workout more or less difficult matters a lot. Secondly, your form outweighs the fact of how much the dumbbell weighs. Even with the lighter ones, the results will still be forthcoming when the pace and the technique are right.
Also, this is the kind of dumbbell workout which provides that you do not have to spend countless hours in the gym. Almost every muscle group was covered, and with the workout, I did not even realize the time I was in doing it, less than 25 minutes that is a fact.
How will it work?
My transformation was not of mythical proportions, however, I was stronger and had muscle pain where I imagine it is normal to have sore muscles. The combined strength and conditioning are the reasons why this 250-rep dumbbell circuit is an ideal addition to anyone seeking to diversify their weekly training schedule. It’s also confirmation that you don’t need machines or even a gym membership to challenge yourself.
Include this in your routine once or twice a week, and be assured of increasing your strength, stamina, and shaping your entire body after a short period of time.
