To quickly gain muscle for the movie “Spider-Man”, actor Tom Holland applied 5 simple HIIT exercises. Refer to the Marvel “superhero” exercise to have a toned body at home.
Tom Holland is a British actor best known for his role as Peter Parker in Marvel’s Spider-Man series . Before joining the Marvel Cinematic Universe, Holland had experience in dancing and musical theater. Therefore, to play the role of “Spider-Man”, the actor born in 1996 trained seriously to look more muscular and muscular.
Despite being only 1m73 tall and weighing around 65kg, Tom Holland has a toned body that is no less than any “superhero”. Trainer George Ashwell shared with Esquire Magazine that he helped Holland gain impressive muscle mass in just 6 weeks before filming Spider-Man: No Way Home .
To transform into “Spider-Man”, Tom Holland trains hard to have a body without any excess fat.
HIIT (High Intensive Interval Training) is a method of exercising at high intensity in short periods of time, interspersed with periods of rest or slow exercise.
According to Ashwell, Holland’s workout can be broken down into five exercises, which are mostly bodyweight or weighted. The exercises are designed to help Spider-Man build muscle slowly and target multiple muscle groups at once. HIIT, which combines cardio and resistance training , also helps burn fat more effectively.
You can try training like “Spider-Man” at home with the following instructions:
The exercise consists of 4 sets of 5 exercises each, performed consecutively and with limited rest between each exercise (Tom Holland hardly rests between exercises). You have 1 minute rest between each set .
Move 1: Bear Crawl
Do Bear Crawls for 60 Seconds
Get on your hands and knees. Tighten your abs, lift your knees off the ground, and put your weight on your hands and the balls of your feet.
Move on your hands and feet, pointing your left hand and right foot forward. Follow with your right hand and left foot. After a distance, move in the opposite direction. Move the length of the gym for 1 minute. Keep your body low and stable, back perpendicular to your hips, arms perpendicular to your back.
Move 2: Shoulder tap plank
Do plank combined with shoulder taps 20 times/side
Get into a push-up position with your arms straight and your hands under your shoulders. Your back, buttocks, and legs should be in a straight line, without arching your back. Tighten your abs.
Lift your right hand off the ground and tap your left shoulder. Repeat 20 times on each side.
Move 3: Squat combined with lifting weights over the head
Squat combined with lifting weights over head 20 times
Raise 2 light dumbbells to shoulder level, palms facing in, elbows close to body. Feet wider than shoulder-width apart and turned out about 30 degrees.
Start squatting: Slowly push your butt back and lower your knees as far as you can, keeping your back straight. Then, push through your feet, stand up straight, and at the same time, straighten your arms to raise the dumbbells above your head, holding them firmly in place. Then slowly lower the dumbbells back to shoulder level. Continue doing 20 squats.
Move 4: Renegade rows
Do renegade rows 20 times/side
Get into a push-up position with your arms straight, holding a dumbbell in each hand and pressing down on the floor.
Tighten your abs and thighs. Slowly pull your left elbow up until the dumbbell almost touches your stomach, then pause (hold for about 1 second). Lower the dumbbell and repeat on the other side. Always keep your back, buttocks, and heels in a straight line. Do 20 reps with each arm.
Move 5: Push-ups
Finish 1 set with 20-30 basic push-ups. Then, rest for 60 seconds before doing the next set.
At the end of the exercise, if you are too exhausted, you can put your hands on a higher surface (like a sofa or cushion) to make it easier to push up.
