The Thor Workout: Hammer Time!

Feeling pumped about Marvel’s “Thor: The Dark World,” which premiers today? Here’s another way you can get into the spirit: the Thor workout routine.

While you can’t get into an actual battle with Loki or the shadowy enemy that threatens to destroy Earth, you can get into fighting shape with the new Thor workout designed by New York Sports Club trainer Eli Ingram, who worked with Marvel to create an authentically Thor-inspired, total body exercise routine. Expect to slam a (granted, fake) hammer into the floor, spar with partners and break a serious sweat, all while adrenaline-boosting, superhero-themed music plays on.

The class is offered at select club locations in New York, Boston, Washington, D.C., and Philadelphia from now through December (details here). Best of all, it’s free to both members and non-members—yep, free. If you can’t make it to the class, try these four body-toning exercises from the workout at home. Don’t have a spare Thor hammer? No problem. Just swap in a 2-pound dumbbell and start swinging away like the evil-conquering badass that you are.

1Torso Rotations

Stand with your feet shoulder-width apart, while holding the hammer or dumbbell in both hands, arms straight. Rotate your entire body to the left, leading with the hammer and keeping your arms straight. Go back to center. Repeat 10 times. Rotate your entire body to the right, go back to center and repeat 10 times. Do 3 sets of 10 repetitions on each side.

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2Lunge Twist

Stand with feet together, holding the hammer or dumbbell with both hands in front of your chest. Step back with your left leg and bend down into a lunge position, making sure your right knee forms a right angle and doesn’t shoot past your ankle. Twist your torso to the right, holding the hammer or dumbbell out in front of you. Come back up to starting position. Step back with your right leg and bend down into lunge position and rotate to the left. Return to starting position and repeat. Do 3 sets of 10 reps on each side.

3Hammer Jumps

Stand with your feet wider than shoulder-width apart, holding the hammer or dumbbell with both hands in front of your chest. Go down into a squat, making sure your knees don’t shoot past your toes. Then leap into the air, straightening your legs and arms, as if you were trying to touch the ceiling with the hammer. Immediately, jump right back down into a squat. Repeat. Do 3 sets of 10 reps.

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4Machine Gun Kicks

Stand with your feet hip-width apart, hammer in one hand, and both arms bent into a protective boxer stance. Punch out with your fist while simultaneously kicking out with the opposite leg (so if you punch out with your right hand, kick out your left leg). Immediately, switch arms and leg, punching out with the arm holding the hammer or dumbbell, while kicking out with the opposite leg. Repeat. Do 3 sets of 20 reps per side.

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