Tom Holland’s Simple ‘Spider-Man Brand New Day’ Workout You Can Try

Tom Holland’s impressive transformation for ‘Spider-Man: Brand New Day’ has become a hot topic during the film’s promotional cycle, especially due to a shirtless scene that has gone viral on social media. What many fans may not know is that the training routine behind that physique doesn’t require the complex gym equipment typically associated with blockbuster body transformations.

This approach is intentional. Holland’s method of getting into Spider-Man shape focuses on bodyweight exercises, high-intensity circuits, gymnastics, and functional strength training instead of heavy lifting. This strategy has helped him achieve a lean, athletic physique that complements the character’s acrobatic movements rather than a bulkier superhero look.

One workout that Holland frequently incorporates into his regimen is the CrossFit classic known as “Cindy.” This routine consists of five pullups, ten pushups, and fifteen air squats, repeated continuously for 20 minutes. It’s a surprisingly straightforward workout that has gained popularity in the CrossFit community due to its increasing difficulty as fatigue sets in.

Holland has shared his thoughts on the workout’s appeal in simple terms, stating to Men’s Health UK, “It’s great, you don’t have to think about anything. You just count your rounds.” He also adjusts the intensity based on how he feels each day, explaining that on tougher days, he paces himself with one round every minute for a total of 20 rounds, while on stronger days, he aims for as many rounds as possible, with his personal best being 27 rounds.

Fitness coach Tommy Pomatico has highlighted why this workout resonates with so many beyond just celebrity training routines. The “Cindy” workout only requires a pullup bar and bodyweight, making it accessible for anyone whether they are working out in a gym, at home, or outdoors. This adaptability contributes to its popularity among everyone from beginners to elite athletes.

Cindy isn’t the only challenging bodyweight workout in Holland’s routine. He has also described a grueling 1,500-rep ladder workout that he uses to kick off his week. This workout starts with one pullup, two dips, three pushups, four sit-ups, and five squats, building up round by round until reaching ten of each before working back down to one, a workout he has candidly referred to as “a monster.”

Holland’s commitment to bodyweight training has clearly paid off, especially when the film premiered. His shirtless locker-room scene in ‘Brand New Day’ quickly became one of the most talked-about moments of the release, with the actor later revealing to Entertainment Weekly that he even avoided drinking water the day before filming that scene to achieve a more defined look on camera.

For those inspired to try the “Cindy” workout themselves, the format is refreshingly straightforward. Just set a 20-minute timer and aim to complete as many rounds of five pullups, ten pushups, and fifteen air squats as possible. Generally, achieving more than ten rounds is considered a solid result for non-superheroes taking on the challenge.

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