# @esquirehk on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DbvX3dokf22
- **Gondola URL:** https://gondola.cc/posts/68755509-esquirehk-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/7dd4e33c40.jpg
- **Posted:** 2026-08-07T13:15:02.000+00:00
- **Account Owner:** Esquire HK Official (@esquirehk) — https://gondola.cc/esquirehk

## Caption

Tom Holland喺《蜘蛛俠》入面咁爆肌係點做到？原來係星級教練為佢度身訂造嘅「1500下階梯式自重訓練」，只需用自己體重就可以練出超強腹肌同上半身線條！呢個地獄級menu包攬引體上升、雙槓撐體、掌上壓、仰臥起坐同深蹲五大基礎動作，次數由1遞增到10再倒數，絕對係意志與體能嘅終極試煉。Tag你個gym buddy，今個weekend一齊挑機！

Achieve Tom Holland’s Spider-Man physique with his “1500-rep ladder bodyweight training.” This brutal no-equipment routine hits pull-ups, dips, push-ups, sit-ups, and squats, increasing from 1 to 10 reps, then reversing. A true test of willpower and stamina. Try it!

Follow us: esquirehk

tomholland2013 #esquiresportsnwellness

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## Tags

esquiresportsnwellness

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