Thor and Loki’s Partner Workout

Thor has made his way back to the big screen tasked with joining forces with his mischievous brother Loki. Together they must save the Universe from plunging into total darkness at the hands of an unknown foe older than the Universe itself…

This partner workout isn’t quite as extreme but what better way to honor the Asgardian Prince’s thunderous return than hammering out a partner workout fit for two superheroes in training? Only in this adventure, you get to choose who you join forces with to defeat the most treacherous enemies of all: self-doubt and lethargy!

The Premise

To conquer this total body battle, you’ll take on each “station” one at a time with 5-10 pound dumbbells. Alternate exercises between the two until you both have done the allotted rep count/time on each exercise 3-4 times. Take little-to-no breaks between each exercise until the battle is completed. Rest 1 minute between each battle before moving on!

Battle 1

Thor’s Hammer Hold (BOSU) – 30 Seconds
Standing on the blue side of a BOSU hold your dumbbells straight out at shoulder height. Be sure to keep your palms facing each other.
Thor’s Push-Ups (BOSU) – 20 Repetitions
These push-ups are to be done with the dumbbells as handles and your feet elevated on the BOSU. If not able to do those, kneel on the BOSU instead. These can be done without a BOSU if needed.


Battle 2

Loki Lunges – 8 Total Steps
Hoist your dumbbells up and find a lane to do some walking lunges. Since Loki has a penchant for being evil, these will feel the same! With each step you take, do 3 stationary lunges before taking your next step. While you take each step, drive your knee to your chest before stepping back down.
Lightning Summoners – 16 Reps
Start out with a bend at the waist while your dumbbells hang straight down. Start on the left arm and keep it fully extended, lift it towards the ceiling (keeping the other arm at your side). Go back to starting position and repeat on the other side. Make sure to keep your abs engaged.

Loki's LungesLightning Summoners

Battle 3

Odin’s Crunch – 20 Reps
Lay down on the ground with your arms spread in a “T” formation. Then bring your dumbbells together with a fly movement while simultaneously doing a full leg lift. If your lower back starts to bug you, simply lift one leg at a time.
Nordic Punches – 20 Punches
Take a straight arm plank position using the dumbbells as handles with your feet spread to shoulder width. Alternate punching with each dumbbell straight away from your body, doing your best to keep your arm parallel with the floor!

Odin's-Crunch Nordic Punches

Battle 4

Asgardian Squats – 20 Reps (each squat counts as 1 rep)
Take a wide stance squat position with your dumbbells up, ready to punch. Do a standard squat, then as you come up twist and punch. Squat again before alternating to the other side. Make sure to keep your core tight.
Heimdall Hops – 20 Jumps
Start out with one foot atop the center of a BOSU (blue side) with the other foot on the floor. Hop from one side to the other (landing in a semi-crouched position), while keeping your dumbbells up. If not able to hop, transfer each foot side to side with no jump involved.

Asgardian Squats Heimdall Hops

Battle 5

Volstagg V-Sits – 20 Reps
Alternate each side with a double dumbbell v-sit twist while doing a neutral grip shoulder press (palms facing each other).
Sif Sits – 30 seconds
Hold a wall sit while keeping your dumbbells in a bicep flex position. Continuously rotate your palms from downward to upward the entirety of the wall sit.

Volstagg-V-sits Sif-Sits

Once you’re victorious over all of the exercises, do your best to get some “Odinsleep” to recharge!

Image credit: Arm Pictures

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Josh is a massive weight loser. A journey that started when he was very young and battling depression, eating disorders, and bullies. His life’s mission is to always have an arm outstretched to those who are looking for a helping hand. He leads with the most important tools he has: heart and soul.