The “Cindy” Method: How Tom Holland Prepares for Spider-Man: Brand New Day
Updated: Aug 12, 2026 5:55pm UTC
The internet is currently buzzing with fitness enthusiasts testing their mettle against the grueling training regimen Tom Holland utilized to prepare for his role in Spider-Man: Brand New Day. What began as a behind-the-scenes look at a movie star’s routine has transformed into a viral challenge, with fans documenting their own struggles and successes while attempting to keep pace with the actor.
A Foundation Built on Movement
Long before he donned the iconic red-and-blue suit, Holland possessed a distinct physical advantage. His extensive background in technical dance-specifically ballet and tap-combined with years of acrobatic training, provided the perfect foundation for the agility required to portray a superhero. However, the demands of modern action cinema require more than just grace; they require raw, functional power.
To maintain the explosive strength necessary for the high-intensity stunts and gravity-defying maneuvers seen in the latest installment of the franchise, Holland relies on a specific, no-nonsense approach to conditioning.
Inside the “Cindy” CrossFit Protocol
In a 2025 interview with Men’s Health, the actor pulled back the curtain on his primary fitness secret. Rather than relying on complex machinery or heavy weightlifting, he favors a classic CrossFit benchmark workout known as “Cindy.”
The structure of the workout is deceptively simple, focusing on high-volume bodyweight movements:
* 5 Pull-ups
* 10 Push-ups
* 15 Air Squats
The goal is to complete as many rounds as possible within a strict 20-minute window. For context, a high-level athlete might aim for 20 to 25 rounds, but Holland has pushed his own performance to an impressive 27 rounds.
“It’s a fantastic mental reset,” Holland explained. “You don’t have to overthink the process; you simply focus on your form and keep track of your rounds.”
Why This HIIT Routine Works
This style of High-Intensity Interval Training (HIIT) is highly effective for actors like Holland because it builds “work capacity”-the ability to perform strenuous physical tasks repeatedly without fatigue. While a standard gym session might focus on isolated muscle growth, the “Cindy” method forces the heart rate to remain elevated, mimicking the stop-and-start intensity of a film set where an actor might be asked to sprint, jump, or fight for multiple takes in a row.
For those looking to replicate his results, it is important to note that consistency is key. Much like a professional athlete, Holland treats his body as his primary tool, ensuring that his conditioning is as sharp as his acting performance.
