Denser conditioning.
From a high plank position, drive your knees alternately toward your chest at pace, keeping your hips level.
Hold a straight-body position on forearms and toes, bracing the core throughout.
Lying on the back with arms and legs raised, slowly extend one arm and the opposite leg while keeping the lower back flat, then return and switch.
Short maximal-effort sprints followed by a full recovery walk or rest.
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.