Chris Hemsworth unveils intense home workout for Extraction 3

Actor Chris Hemsworth posted an Instagram video from Costa Rica showing the full routine he will use to prepare for the upcoming Netflix sequel Extraction 3. The 17‑exercise circuit requires only a kettlebell and resistance bands, and is performed in two rounds with two‑minute rests. Movements include kettlebell curls, reverse flys, lateral trunk bends, suitcase carries, glute kickbacks, Pallof presses, single‑arm rows, woodchoppers, push‑ups with mountain‑climbers and more, all done outdoors in high heat that Hemsworth likened to "150 degrees."

He emphasized that the minimal‑equipment workout is effective for building the strength and conditioning needed for the physically demanding role of Tyler Rake, demonstrating that a fully equipped gym is not necessary for achieving heroic fitness levels.