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Daniel Craig’s James Bond 007 Workout
Daniel Craig’s Chest, Back and Leg Training
Earlier in the year we took a very brief look at Daniel Craig’s diet and workouts for his role as James Bond. Now, with the Quantum of Solace about to be released, and with the new Bond book by Sebastian Faulks’, Devil May Care, it is time to take a fresh look at James Bond, and Daniel Craig.
Daniel Craig is possibly now in the best physical shape that he has ever been in (ignoring his injured shoulder). It seems that he has taken method acting to the extreme, and is in as good shape as the average British spy or special armed services soldier would be in. So, how does Bond get so fit?
For the Quantum of Solace Daniel Craig employed a new strength training coach, Simon Waterson, to help him to build on the success that he made while working on Casino Royale. This workout is a 5 day a week split training regime, with active rest at weekends. As we know from Devil May Care, Bond was a keen swimmer and tennis player, so these activities are ideal for weekends.
Daniel Craig’s Weight Training Workouts
The Bond workout concentrates on different muscle groups each day, with an intensive interval training afterwards. The three main weight training workouts are Chest and Back, Legs, Shoulders and Arms, with some plyometric training and Power Training (Olympic weight lifting) exercises thrown in too.
- Day 1: Plyometric Circuit
- Day 2: Chest, Back and Leg Exercises (see below)
- Day 3: Active Rest – gentle swimming, yoga or other activities
- Day 4: Arms and Shoulders
- Day 5: Plyometric Circuit
- Day 6/7: Active Rest
007 Chest and Back Exercises
Incline press-ups and plyometric press ups:
The foundation of a strong back and powerful chest is the humble press up. Performed in military boots camps all over the world, this humble exercise is too often overlooked by gym goers. With your feet up on a bench, or chair, perform press ups, keeping your back straight at all times. Aim for 3 sets of 10 to start with. In the final set, place your feet on the ground and attempt “clap ups”, i.e. push up powerfully enough to do a quick clap on each press up.
Incline Bench Press:
To work the upper chest, lie on a bench at a 45 degree incline, and pump out 3 sets of 10 incline bench presses. Do not bounce the bar on your chest, and do not lock out your elbows. Keep the movement steady.
Pull Ups:
For this you will need a pull up bar. Hold the bar with an underhand grip (palms facing you), slightly wider that shoulder width apart. Pull yourself up until your chin just passes the bar, then carefully lower yourself, take a few deep breaths, and lift again.
Incline Flys:
Back to the 45 degree incline bench, this time using dumbbells. Hold a dumbbell in each hand directly above your chest, then lower your arms downwards and out to the side, keeping your elbows slightly bent, so that the chest expands, then lift again. 3 set of 10 reps.
James Bond’s Leg Training
Squats:
No proper weight training session is complete without squats. Ideally use a barbell in a squat rack/cage. With feet shoulder width apart, perform full squats. Good form is essential, so read here for a full description on how to squat. Perform 3 or 4 sets of 10.
Deadlifts:
Deadlifts are the second most powerful compound exercise. Perform 3 or 4 sets of 10. Watch this video to learn how to deadlift properly.
Hamstring Curls:
The hamstring curl is not a classic exercise, but is a good isolation exercise to go along with the squats and deadlifts. Basically it performs the opposite movement to the squat, so that you are contracting the hamstring rather than expanding. Lie flat on a hamstring extension bench, stomach down, with ankles hooked under a padded bar. Lift legs as much as possible, and return slowly.
Lunges:
The lunge is another fantastic leg exercise. They can either be done with or without weights. Simply hold a dumbbell in each hand, ideally use the heaviest weight that you can hold and take a long step forward, bending your front knee, keep your back upright and straight, then return to standing position and repeat with the other leg.
Daniel Craig’s Bond workout continues in the next instalment, with Shoulder and Arm workouts, and intensive plyometric workouts combined with power lifting techniques.
Tweet Me!Recommended Reading
• Daniel Craig’s Bond Workout – Part 3 – Plyometric Circuit Training• Daniel Craig’s Bond Workout – Part 2 – Arms and Shoulders
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• Olympic Swimmer Workout – Phelps Weight Training
Awesome routine