The Thor Workout Reloaded-A Twist on Straight Muscle Building

Like most people, I was impressed with the results Duffy Gaver helped Chris Hemsworth achieve for the Thor movie. I’m sure camera angles helped him look bigger and brawnier than he would in real life, but you’ve got to hand it to him, he accomplished a lot in a short time. So how did he achieve it and what did Duffy Gaver have Hemsworth do?

Three elements were present in his thor workout program. 1.) A cycle of heavy, basic compound weightlifting movements-bench press, squat, etc. 2.) Clean eating with plenty of vegetables, fruits and protein, 3) A second cycle to maintain the muscle he had built while cutting up (burning fat.)

You might think time was on Chris Hemsworth’s side during the filming of this movie, but it wasn’t. He fit the workouts in while filming another movie. Dang, there goes excuses for the rest of us!

I read the thor workout routine posted in Men’s Health UK and thought it was a good one. However, it seemed like there was one element missing: swinging heavy things.

After all, Thor swings that heavy hammer around all day long! There was an element of ballistic training in the thor workout routine, and that was with kettlebells. I thought the addition of clubbell, or indian clubs training if you prefer, would be a logical decision. So I created the thor workout-reloaded!

It includes heavy lifting of odd objects like sandbags, but you could stick with deadlifts and squats. Most important, it encourages lots of heavy swinging and core strength work! Don’t worry, you don’t have to pay for it, just click on this link and read for yourself:

The Thor Workout Reloaded


Read about making homemade indian clubs and maces here:

More Homemade Clubbells for at Home Workout Routines

Building Strength and Grip with a Homemade Macebell

Home Workout Routines with a Homemade Clubbell

Shop inexpensive kettlebells here:

Kettle Bells

Workout at Watson Lake in Prescott Arizona

If you are in the state of Arizona, one of the best places to visit is Prescott, specifically the Granite Dells and Watson Lake. I haven’t been all over Prescott, but I hear the rest of its attractions are also spectacular. Speaking from our experiences on a day trip to Watson Lake, I learned two things:

1. You could climb rocks and take pictures all day and not even explore a quarter of the area.
2. Climbing over rocks, even if you are not top-roping or bouldering, is a great workout!

For anyone who doesn’t like to do long boring cardio sessions, this place is the way to go. You will burn fat and probably build some leg muscle too, all in a tranquil, idyllic outdoor setting. Of course, this applies to your neck of the woods too, so to speak. Find an inspiring, challenging outdoor ‘gym’ and breathe some fresh air while you burn calories.

In the meantime, if you are in the Arizona area, check out watson lake in prescott, arizona:

Watson Lake and Granite Dells in Prescott, AZ

Your Cheap Garage Gym is all the Home Workout you Need

What does a random pile of homemade indian clubs, kettle bells, some flat resistance bands and an ab wheel do for you? It is one hell of a home gym workout, that’s what. I found my own pile next to my dresser today. Actually it has been there everyday for weeks; the remnants of a workout week where these exercise tools were the main ingredients.

Let me be clear; my home gym space is technically in the garage, but it can also be wherever the mood suits me, or wherever I need to be to get things done and stay motivated. As I was walking past this pile for perhaps the 12th time in a week, it occurred to me that the exercise equipment there was all anyone needed to get strong, fit and healthy. Here is what was sitting in my gym tool mess:

-One homemade indian club made from a plastic bat and filled with sand. It was wrapped with wrist weights to make it heavier (total about 12 lbs.)

-Two 10# kettlebells; cheapies from Walmart that I’ve owned for almost 4 years.

-Two 20# kettle bells, same as above.

-1 45# GoFit Kettlebell

-A $10 pack of ‘stretch bands’ marketed for Pilates and Yoga stretching, but great for a thousand things besides.

-One ab wheel, a super cheap version from Valeo.

On the surface it all looked like a colorful hodgepodge of stuff I should have put away. Then I started counting off the exercises I could do with this small collection and thought, “this is all a person needs for a home gym, or a variation of this; and it takes up a space about 2 feet square.”

Here is a (short) list of exercises you can do with just this equipment:

-indian club mills
-indian club swipes
-indian club Jori swing
_indian club torch press
-anything you can do with a club!

-kettle bell swings, snatches, turkish get-up, floor press, overhead press, bent press, goblet squat, shall I go on?

-Resistance band rows, presses, flyes, curls, high pulls or deadlifts (these last two are effective and tough exercises; from a box with three pretty resistance bands, go figure.)

-Ab wheel rollouts from the knees or from standing. Bear crawls, plank pulls (feet on handles, arms fully extended, pull all the way in with elbows, repeat.)

The list is extensive, and if you have these tools, here is a great whole body functional workout you can try with them. Do the exercises as a circuit, and repeat as many times as you can. 3-5 rounds is a good number to shoot for.

-Jori Swing to Torch Press
-Club mills
-Kettlebells swings
-Kettlebell snatch
-Alternating “bottoms up” standing shoulder press.
-ab wheel rollouts (from knees or standing to full extension.)

This little collection is so versatile I have decided to leave it next to my dresser for a while. The workout routine combinations are endless, and if I throw in some pushups and pullups, I won’t have to step back into the garage for a few weeks.

Next time you see what looks like a collection of insignificant gym equipment or homemade gym tools, take a second look. it just might be the perfect exercise equipment for your next few workouts!


Find great home gymnastic rings equipment and workouts here:

Use these excellent workout routines with little or no equipment:

Home Gym Workout Routines with No Equipment

Leg Muscle Training that Works Without Weights