I tried Tom Holland’s Spider-Man workout — and I failed

I tried Tom Holland'southward Spider-Man workout — and I failed

(Image credit: RB/Bauer-Griffin/GC Images)

Similar pretty much anybody else, I've started my January fitness routine all guns blazing after relaxing and over-indulging during the holidays. Unlike everyone else, I've turned to the celebrity earth for inspiration and ane workout that defenseless my attention was the i Tom Holland used to get in shape for his role equally Spider-Homo. Tom is said to have gained 7kg of muscle mass in vi weeks in the run-up to filming the movie to perfect Spider-Man's athletic physique, so who wouldn't desire to try his workout?

1 thing I wish I'd known near Tom earlier I set up out on this claiming is that he has a gymnastic background, then was no stranger to gravity-defying bodyweight exercises about gym-goers effort to avoid. Tom'due south goals were to build muscle without bulking up, as Spider-Homo is known for beingness strong, but lean, so enlisted the aid of London-based personal trainer George Ashwell.

In an interview with Esquire, Ashwell said, "considering we weren't aiming to bulk upward too much we could practise more musculus groups in 1 go. It'd be a whole-body circuit carve up into peradventure a posterior chain legs exercise with a horizontal button and pull, (so chest and dorsum) and then anterior legs (like a squat) with a vertical push button and pull." He besides shared the unabridged Spider-Homo circuit, which is what I tried. Read on to detect out what happened.

Not for you? If I've completely put you off, why not head over to endeavour this dumbbell workout with over i.3 million views that is perfect for beginners. Alternatively, I've tried some of the best ab workouts on YouTube, so if a six-pack is your 2022 goal, I've got yous covered.

What is the Tom Kingdom of the netherlands Spider-Man conditioning?

Ashwell said Tom completed four-to-five rounds of the post-obit circuit:

Deadlifts

Tom would lift two times his bodyweight for the deadlifts, completing 8-ten reps. He'd then have a thirty-second interruption before moving on to the next exercise.

Incline press

For these incline presses, the bench is at 45 degrees, to focus on the upper chest. Tom would press with the equivalent of half his bodyweight in each, completing 10-12 reps, followed by a 30-second rest.

Dip bar straight leg raise

One of the ab exercises that created that famous torso, the directly leg raises performed on the dip bar is a killer for the cadre. This is a bodyweight do, and Tom would do 12-15 leg raises.

Weighted dips

Staying at the dip bar, weighted dips piece of work the triceps, shoulders, and arm muscles, every bit well as the upper and lower back. Tom would perform 15 weighted dips, earlier a thirty-second rest.

Dumbbell thrusters

Dumbbell thrusters target the quads, glutes, shoulders, and triceps as you squat down, and lift the dumbbells above your head. This move is also said to assist work on your balance — something that Spider-Human no-doubt needs in bucket loads. Tom used a dumbbell that was a quarter of his body weight in each mitt, and did 10-12 reps.

Bear crawls

A Cross-Fit move, bodyweight behave crawls are said to build core force, get the heart rate upwards, and work the shoulders and quads. Tom would do lx-seconds of acquit crawls, with a thirty-second residual between sets.

Renegade rows

Renegade rows are a full-body exercise that also targets the stabilization muscles of the torso. Tom would use a dumbbell weighing 1-quarter of his body weight in each hand, and exercise 10-12 renegade rows on each side.

Mentum-ups

Another multi-musculus group practise, when performed correctly, mentum-ups piece of work the arms and back. Tom would do 10-12 chin-ups, with a break of xxx-seconds before heading to the final do in the circuit.

Running

The cardio chemical element of the circuit involved the post-obit pyramid sprints session:

10-minute jog

Run at 80% try for 30 seconds-one minute

Walk at 3.five-4 mph 2 minutes

Run at 90% effort for 30 seconds-1 minute

Walk at 3.5-4 mph ii minutes

Run at 100% endeavor (total sprint) for 30 seconds-1 infinitesimal

Walk at 3.five-four mph 2 minutes

Run at 90% effort for thirty seconds-1 minute

Walk at 3.5-4 mph 2 minutes

Run at lxxx% endeavor for 30 seconds-1 minute

Cool down walk for 5 minutes

I tried the Tom Holland Spider-Human workout — here's what happened

Let me kickoff past saying — this one is tough. I headed to the gym with every intention to work out like Spider-Man, but by the time I got to the direct leg bar raises, I realized my own Spider Senses were telling me to step away and go dorsum to my normal conditioning routine. (This is the i app I always utilise in the gym).

Lacking the upper-body strength of Spider-Man, I found I wasn't able to do 1 dip bar straight leg raise, let alone the 15 Ashwell had on the plan. I wasn't set up to fail just withal, so unrolled an practise mat and opted for leg raises from the mat, but I felt much less similar Spider-Man every bit I lay on the floor. Next upwards came the weighted dips, and I was, once again, defeated by the dip bar. Again, I improvised, opting to practise tricep dips against a weight demote.

The dumbbell thrusters, bear crawls, and renegade rows passed in a blur of "wow, I accept to practice 4 or 5 rounds of this?", but at to the lowest degree I could do the do. Then came the chin-ups, which are said to accept been Tom's favorite exercise in his training for the role, and I realized I'd never beat The Greenish Goblin. I skipped onto the running role of the workout, and dorsum in my safety zone, I completed one round of the grueling run-walk workout on the treadmill. Information technology's also of import to add that I was definitely not benching or lifting the equivalent of my ain bodyweight, sorry Tom.

After three rounds of the circuit, doing my modifications, I admitted defeat and went home. I'yard sure nobody else in the gym knew I was grooming to exist Spider-Man, only it definitely wasn't a challenge I was going to win. Ashwell said Tom usually spent 30-minutes on the treatment tabular array after each workout, and I can run into why. For at present, I'll stick to Pilates, and exit the web-shooting, wall-climbing, superhero antics to Tom.

As for other celebrity workouts, you can see how Taron Egerton built his impressive physique and how Chris Hemsworth gets artillery similar Thor'south.

Jane McGuire is Tom'south Guide's Fettle editor, which ways she looks later on everything fettle related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the by four years, so knows what to wait for when finding a good running picket or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, yous'll observe Jane striding round the Surrey Hills, taking far too many photos of her puppy.