Lying on the back, lift the shoulders and legs slightly off the floor, pressing the lower back flat, and hold.
Hold a straight-body position on forearms and toes, bracing the core throughout.
Supported on one forearm and the side of one foot, hold the body in a straight line facing sideways.
Each side
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.