The actor's latest dumbbell routine will work your entire body.

Chris Hemsworth famously packed on even more muscle to his already-godlike physique for the most recent Thor movie, a feat which involved physically grueling workouts and up to 10 meals a day. And while he won't be playing the God of Thunder again for some time, he's not letting those gains go to waste: his Instagram is still full of fitspo content.

Earlier this month, he announced that he will be sharing a new series of eight workouts that he has designed himself alongside the team at Centr, his fitness and wellness app. The first was a bodyweight circuit that Hemsworth performed on the deck of a Naval ship.

In the latest installment in the new workout series, Hemsworth is still on the ship, training with a pair of dumbbells on a helicopter landing pad. This new dumbbell workout, programmed to light up the upper and lower body, is definitely more advanced than some of the previous, more accessible routines the actor has demonstrated in the past—and it's worth noting that the amount of dumbbell work means this is probably one to avoid if you have shoulder issues.

The workout takes the form of a "50-rep challenge," where each of the five exercises is performed for 10 reps. The circuit starts out with the most difficult of the moves, and then gets easier with each subsequent exercise. "Don't stop until you hit 50 reps!" writes Hemsworth in the caption. The five movements are:

When you get to 50 reps, rest for 60 seconds, and then do it all again a total of five times.

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