Full-body conditioning to close the week.
From standing, drop into a squat, kick back into a plank, perform a push-up, jump the feet back in, then explode upward into a jump.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Lying on the back, lift the shoulders and legs slightly off the floor, pressing the lower back flat, and hold.
From a high plank position, drive your knees alternately toward your chest at pace, keeping your hips level.
This program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.