Once you hear the name Tom Holland, you do not robotically consider “bodybuilder.” Should you’re like most individuals, you think that of Spiderman. And that is precisely the physique we will cover in this text.
While prepping for the role, Holland desired to deal with what Spiderman is thought for, mainly agility and suppleness somewhat than a bulky frame. That is to not say he didn’t add some muscle mass for the role, however the goal was so as to add sustainable muscle mass.
The Tom Holland Workout
It’s possible you’ll have a look at this workout and think to yourself, “There’s gotta be more to it than this.” Well, yes, there definitely is, but the next workout comes directly from Holland’s trainer, George Ashwell. Quite than guessing what else he may or may not do, we decided to persist with what we all know needless to say. In an interview with Esquire.com Holland’s trainer said:
“Because we weren’t aiming to bulk up an excessive amount of we could do more muscle groups in a single go. It’d be a complete body circuit split into perhaps a posterior chain legs exercise with a horizontal push and pull, (so chest and back) then anterior legs (like a squat) with a vertical push and pull.”
– PT George Ashwell
Be prepared, this can be a High Intensity Interval Training workout. You will have a set of dumbbells.
To follow in Spiderman’s footsteps you’ll perform the workout with these easy goals in mind:
- Use as little/if any rest time between exercises
- Take a 60 second rest at the top of every full circuit
- Perform the entire circuit 4 times
| EXERCISE | REPS/DURATION |
| Bear Crawls | 60 seconds |
| Shoulder Taps | 20 reps per side |
| Dumbell Thrusters | 20 reps |
| Renegade Rows | 20 reps |
| Push Ups | 20-30 reps |
Repeat this workout 3-4 times per week, allowing yourself adequate time to get better between sessions.
5 Exercises For the Tom Holland Spiderman Workout
1. Bear Crawls – 60 seconds
How To Perform Bear Crawls
- Begin on all fours on a flat surface, with hands under shoulders and knees under hips. Keep your back flat and head neutral.
- Tighten your ab muscles to stabilize your spine.
- Lift your knees off the bottom, keeping your weight evenly distributed between your hands and feet.
- Alternately move your right hand and left foot, then your left hand and right foot forward, mimicking a bear’s movement (hence the name. Get it?).
- Keep your back flat and hips in keeping with your body. Keep your knees near the bottom, and do not let your hips sway forwards and backwards.
2. Shoulder Taps – 20 per side
Methods to Perform Shoulder Taps
- Start in a normal plank position together with your arms straight, hands placed directly under your shoulders, and your feet hip-width apart.
- Tighten your core to maintain your body in a straight line. Avoid letting your hips drop or rise too high.
- Lift your right hand and tap your left shoulder gently, then place your hand back down. Repeat the motion together with your left hand tapping your right shoulder.
- Keep your body as still as possible, minimizing rocking or shifting. Deal with maintaining balance and control with each tap.
3. Dumbbell Thrusters – 20 reps
Methods to Perform Dumbbell Thrusters
- Stand together with your feet about shoulder-width apart, with a dumbbell in each hand at shoulder level with palms facing one another.
- Lower yourself right into a squat position, keeping the dumbbells regular at your shoulders, back straight, and chest up.
- Explosively get up from the squat, using the momentum to press the dumbbells overhead until your arms are fully prolonged.
- Bring the dumbbells back all the way down to your shoulders rigorously as you concurrently descend into the squat position for the following repetition.
4. Renegade Rows – 20 per arm
Methods to Perform Renegade Rows
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Begin in a plank position with a dumbbell in each hand, placed directly under your shoulders. Your feet ought to be barely wider than hip-width apart for higher stability.
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Fan the flames of your core and keep your body in a straight line from head to heels.
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Pull the dumbbell in your right hand towards your hip while stabilizing your body together with your left hand. Keep your elbow near your body and avoid rotating your hips or shoulders.
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Lower the dumbbell easily back to the starting position.
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Repeat the row together with your left hand while keeping your right hand stable and your body balanced.
*Note: Hexagonal dumbbells are perfect for this
Need to know more about this exercise? Read our Renegade Row Complete Guide!
5. Pushups – 20-30 reps
Methods to Perform Pushups
- Position yourself on the ground together with your hands placed barely wider than shoulder-width apart. Extend your legs behind you, balancing in your toes.
- Engage your core muscles to maintain your body in a straight line from top to bottom.
- Bend your elbows and lower your body towards the ground until your chest nearly touches it. Keep your elbows at a couple of 45-degree angle out of your body.
- Push through your hands, extending your elbows to return to the starting plank position.
- Ensure your body stays straight and rigid throughout the movement. Your head ought to be in keeping with your spine, looking barely ahead somewhat than down.
*Note: I feel everyone knows the way to do a pushup, but for those unfamiliar follow the above steps. If you desire to challenge yourself with more kinds of push up variations then go for it!
Wrap-Up
That is it. Seems easy enough, right? Should you’ve ever done a HIIT workout, then this is not a walk within the park by any means. Now that you will have a blueprint, you possibly can tailor this workout to accommodate any limitations you may have. Who knows, after a few months of doing this workout, you could be able to wear that Spiderman costume.
Take a look at our full collection of Celebrity Workouts here.
