Replicate Chris Hemsworth's Extraction 3 Workout at Home

The useful surprise in Chris Hemsworth's July 2026 Extraction 3 workout is not that it looks hard. Of course it does. The useful part is that the session, as reported from his Costa Rica training video, appears to run on tube resistance bands, kettlebell handles, and a door anchor rather than a rack, cable machine, sled, or full gym floor setup.[1] Cinemablend also reported Hemsworth calling it a "minimal equipment program," with two rounds and two minutes of rest between rounds.[2]

That makes the Chris Hemsworth Extraction 3 workout routine at home unusually plausible for a small apartment: bands with handles, one kettlebell, a solid door anchor, and enough floor space to hinge, kneel, press, and lie down. It does not make the workload beginner-minimal. Same tools, different engine.

The Extraction 3 Circuit, Adapted for a Living Room

The 17-move exercise list below comes from FitnessVolt's breakdown of Hemsworth's July 17, 2026 Instagram training post. The original post is not directly accessible here without an Instagram login, so the routine should be treated as a third-party transcription, not a direct training sheet from Hemsworth or his coach.[1]

Run the circuit as two rounds if you already train regularly, resting two minutes between rounds as reported.[2] If your room is small, set the session up in stations instead of dragging gear around: door-anchor moves first, standing band moves second, kettlebell floor moves third. The workout still follows the same exercise list, but you stop wasting time stepping over handles and resetting a coffee table.

Why This Looks More Extraction Than Thor

Extraction training has not been described the same way as Thor training. For Extraction 2, trainer Luke Zocchi told GQ that Hemsworth moved away from bodybuilding-style splits toward CrossFit-style functional circuits, with "body weight functional movements concentrating on agility, strength and speed."[4] Business Insider reported the same shift as a leaner, more athletic target focused on carryover rather than hypertrophy.[5]

That explains the shape of this July 2026 circuit. It is not chest day, back day, arm day. It keeps changing angles: curl, fly, bend, brace, press, squat, hinge, row, extend, raise, halo. For an action role, the point is not just to make one muscle tired. The point is to keep producing force while the body changes position.

The Costa Rica detail matters only because it reinforces the portability of the setup. Hemsworth was reported to be in Costa Rica before returning to film Extraction 3, and the visible equipment was closer to travel training than a built-out performance facility.[3]

The Equipment List Is Short, But It Has to Be Set Up Correctly

For a home version, the cleanest equipment list is a tube resistance band set with handles, a door anchor, and one kettlebell. Wirecutter's 2026 resistance-band recommendation puts a quality tube-band set with handles and a door anchor in the $25-50 range.[6] A single 16kg cast-iron kettlebell is commonly available around $35-60, which keeps the total setup under $100 if you shop plainly instead of buying a full branded bundle.

The kettlebell weight is an adaptation choice, not a confirmed Hemsworth detail. No source in the available reporting states the exact kettlebell weight he used. For many home trainees, 16kg is already a serious working weight for halos, rows, presses, and band-combined deadlifts. Smaller lifters, beginners, and anyone returning from a break may be better served by 8-12kg.

• Door anchor: use it for reverse flys, pushdowns, Pallof work, rows, and any band line that needs a fixed point.
• Tube bands with handles: choose the lightest band that lets the final reps stay smooth.
• Kettlebell: pick a weight you can set down quietly, press safely, and control around your head.
• Floor space: a 6-by-6-foot corner is enough if the band anchor is planned and the kettlebell has a fixed parking spot.

Centr-branded gear is one optional path, not a requirement. Tom's Guide reported a Centr workout kit at Walmart priced at $50 with a three-month membership, but the workout itself does not need a specific logo on the band handle.[7] If you already use app-based programming, a strength app can help with timers and progression; it should not decide whether your door anchor is safe.

How to Scale the 17 Moves Without Turning It Into a Different Workout

The honest home version keeps the movement pattern and cuts the dosage. Most people do not need to delete the circuit; they need to stop pretending that Hemsworth's two-round movie-prep intensity is the entry point.

Scaling the band is usually smarter than rushing to a lighter kettlebell. A band adds tension where the line of pull becomes awkward, and in a small room awkward becomes sloppy fast. If a movement twists you off balance, shortens your range, or makes the door anchor rattle, reduce band tension first.

Upper-body band moves

For reverse flys, pull-aparts, lateral raises, and front raises, use a light band and leave ego out of the room. These are shoulder-position moves. If the neck tightens, the band is too heavy or the hands are traveling too high. In an apartment, these are also the easiest movements to clip a wall, lamp, or doorframe, so stand slightly forward of the anchor instead of directly against the door.

For tricep pushdowns and overhead tricep extensions, the anchor height matters. Pushdowns want a high anchor. Overhead extensions can use a low anchor behind you or a band under the feet. If the band rubs the back of your head or pulls your ribs open, switch to standing on the band and make the motion smaller.

Kettlebell-plus-band lifts

The banded kettlebell curl, row, deadlift, and bridge are where the routine becomes more than a normal resistance-band session. Looping a band through a kettlebell handle changes the strength curve and makes the top of the movement harder. That can be useful, but it also makes setup errors obvious. The band needs to sit evenly, the kettlebell handle needs to stay centered, and the floor needs enough grip that your feet do not slide.

On deadlifts and good mornings, keep the hinge shallow until the band path feels predictable. If the band pulls your shoulders forward, remove the band and perform a plain kettlebell deadlift. If the kettlebell itself is the problem, use the band alone. The movement pattern survives; the Instagram intensity can wait.

Core and halo work

The Pallof halo, side bend, and kettlebell halo are the moves most likely to expose a mismatch between equipment and control. A kettlebell moving around the head needs clearance, and a band pulling from the side turns a simple core drill into an anti-rotation task. Start with the kettlebell only. Then add the band. Do not add both difficulty and speed in the same session.

For half-kneeling presses, the floor may decide the variation. If kneeling on hardwood or thin carpet shifts your hips around, use a folded towel or mat. If the band line pulls the kettlebell backward, press without the band and keep the half-kneeling position. The role of the move is pressing under trunk control, not recreating a camera angle.

A Practical First Session

If this is your first time running the workout at home, do not start by timing yourself against a movie star. Start by proving the room works. Set the anchor, test the band path, place the kettlebell where it will not be kicked, and run one careful round.

1. Warm up with bodyweight hinges, squats, shoulder circles, and easy band pull-aparts.
2. Run the 17 exercises once using the beginner or intermediate rep targets.
3. Rest whenever form changes instead of waiting for a planned break.
4. After the first full round, decide whether a second round would improve the session or just make the last seven exercises worse.
5. If you do a second round, keep the reported two-minute rest between rounds as the minimum, not the maximum.

The best apartment version may be shorter for the first few weeks. Pick ten moves if the full circuit turns into equipment management: curls, reverse flys, side bends, half-kneeling press, pull-aparts, squat to press, glute bridges, good mornings, rows, and deadlifts. Add the arm isolations and halos later when the room setup stops feeling like part of the workout.

The Verdict for a Home Gym Under $100

As celebrity training content goes, this one is unusually usable. The gear list is small. The movements are clear. The setup can fit in a living room if the door anchor is safe and the kettlebell has somewhere quiet to land. A tube-band set and one kettlebell also sit comfortably inside a $0-100 starter tier, especially if you skip branded bundles and buy durable basics.

The catch is capacity. Hemsworth's minimal equipment program is still a 17-exercise, two-round movie-prep circuit performed by someone trained for action roles. The home version is not less valid because you use lighter bands, fewer reps, one round, or no kettlebell on the overhead work. That is the realistic way to replicate the Chris Hemsworth Extraction 3 workout routine at home: copy the structure, scale the load, and let the session belong to the person actually doing it.

References

1. Chris Hemsworth Looks Jacked Performing Minimal Equipment Workout For Extraction 3 — FitnessVolt — July 17, 2026 — link
2. Chris Hemsworth Is Training For Extraction 3 And Looks Ripped — Cinemablend — link
3. Chris Hemsworth Costa Rica Workout Extraction 3 — Tico Times — July 17, 2026 — link
4. Chris Hemsworth Extraction 2 Workout — GQ — 2023 — link
5. Chris Hemsworth Workout Lean Strong Thor Extraction 2 — Business Insider — June 2023 — link
6. The Best Resistance Bands — Wirecutter — 2026 — link
7. Forget weights — this 7-move Chris Hemsworth resistance band workout builds full-body muscle — Tom's Guide — link