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Daniel Craig 007 Workout

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Daniel Craig 007 Workout

Type: Muscle Building Workout

Want a body like Bond? Well why not try out the Daniel Craig 007 Workout? Daniel Craigs workout routine was used to enhance his physique for his second bond movie 'Quantum Of Solace' and now he's looking fitter than ever.If you want to get into the best condition of your life, try this killer workout.

Celebrity Muscle

Craig got into incredible shape for this movie with this James Bond workout that enabled him to do all of his own stunts, meaning just one thing! This workout develops effective functional muscle for both the upper and lower body. Now Bond looks like he can actually take the punishment he is receiving as well as dishing it out. But that's not the only thing; he's still got to look good to appeal to those gorgeous Bond girls.

Power, Strength & Endurance

This workout is split into 5 days and is a combination of 2 Power Circuits and a 3 Day Split Routine. As well as toning the upper and lower body the Power Circuits will provide muscular endurance for those punishing fight scenes and the 3 day split will increase strength and power so you can get the edge on your enemy. Follow the instructions for each day listed below. At the end of each workout perform 5 minutes of interval sprints. To complete the full program the weekend should be an active rest with some light swimming, walking or jogging.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

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Power Circuit

Instructions:

Practice moving the weights through a complete range of motion.
Concentrate on technique. Make that your focus rather than weight.
Exhale as you lift the weight, and inhale as you lower it again.
This is a circuit. Perform each exercise in turn without resting.
Choose a weight that you can just manage the required number of reps with.
Take 60 to 90 seconds between each circuit set.

Exercises:

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1	Power Circuit

3 sets

Leg Raises, Bent Knee

10 reps

Targets:

Muscle Groups:

Lower Abs

Obliques
Thighs
Upper Abs

Description: Using a Roman Chair to perform bent knee leg raises increases the load on the lower abdominals and hip flexors. It also hits the obliques and the front and outer thighs. A less challenging option to this exercise is to perfor ...

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Clean and Press, Barbell

10 reps

Targets:

Muscle Groups:

Buttocks

Arms
Back
Calves
Core
Hamstrings
Shoulders
Thighs

Description: The clean and press is an exercise that works the upper and lower body, from the legs, abdominals, back arms and shoulders. There is a lot of technique required to perform the barbell clean and press correctly, so it's not i ...

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Step Up, Dumbbell

10 reps

10 reps on each leg

Targets:

Muscle Groups:

Buttocks

Calves
Hamstrings
Thighs

Description: The dumbbell step up is a great exercise for working the buttocks and legs. It will develop leg strength very quickly and improve your balance and coordination.

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2

10 mins

• Perform 5 interval sprints alternating between work and recovery • Sprint: 15 secs @ high intensity 9 • Recovery: 45 secs @ low intensity 5 or less • 5 min cool-down

Targets:

Muscle Groups:

Cardio

None

Description: Cardiovascular exercise interval at a high intensity, which means working at WorkoutBOX intensity level of 8, 9 or 10 depending upon your specific goal and fitness levels. High intensity intervals are performed for a short p ...

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Chest and Back

Instructions:

Practice moving the weights through a complete range of motion.
Concentrate on technique. Make that your focus rather than weight.
Exhale as you lift the weight, and inhale as you lower it again.
Choose a weight that you can just manage the required number of reps with.
Take 1-2 minutes rest between each set.
Complete the interval sprints at the end of the workout.

Exercises:

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1	Push Up, Declined

4 sets

10 reps

Targets:

Muscle Groups:

Upper Chest

Core
Front Shoulders
Triceps
Upper Shoulders

Description: This exercise is excellent for adding a progressive element to a normal push up. It also focuses on the upper part of the chest (pectoral muscle) in the same way as an inclined chest press exercise. So if you don't have acces ...

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2	Bench Press, Barbell, Inclined

4 sets

10 reps

Targets:

Muscle Groups:

Upper Chest

Shoulders
Triceps

Description: The inclined barbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined dumbbell chest press but using a barbell instead. Using a barbell ...

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3	Pull Ups, Underhand Grip

4 sets

10 reps

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Rear Shoulders

Description: Pull ups (also known as chin ups) are the classic bodyweight exercise and are often used by exercisers as a measure of personal fitness. It's a difficult exercise to do and requires a large amount of upper body strength. If ...

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4	Dumbbell Flyes

4 sets

10 reps

Targets:

Muscle Groups:

Chest

None

Description: Dumbbell flyes directly target the chest muscle and make an ideal exercise to superset or follow a bench press. The only movement is in the shoulders and therefore all the focus is on the chest pectoral muscles, which gives t ...

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5

10 mins @ Intensity Level 5-9

• Perform 5 interval sprints alternating between work and recovery • Sprint: 15 secs @ high intensity 9 • Recovery: 45 secs @ low intensity 5 or less • 5 min cool-down

Targets:

Muscle Groups:

Cardio

None

Description: Cardiovascular exercise interval at a high intensity, which means working at WorkoutBOX intensity level of 8, 9 or 10 depending upon your specific goal and fitness levels. High intensity intervals are performed for a short p ...

» More Information

Legs

Instructions:

Practice moving the weights through a complete range of motion.
Concentrate on technique. Make that your focus rather than weight.
Exhale as you lift the weight, and inhale as you lower it again.
Choose a weight that you can just manage the required number of reps with.
Take 1-2 minutes rest between each set.
Complete the interval sprints at the end of the workout.

Exercises:

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1	Squat, Barbell

4 sets

10 reps

Targets:

Muscle Groups:

Buttocks

Calves
Hamstrings
Thighs

Description: The barbell squat is a good all round exercise that works all the lower body parts. It's based on multiple joint movements in the legs, so it works all the major muscles. Because it requires balance and coordination your abdo ...

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2	Dead Lift, Barbell

4 sets

10 reps

Targets:

Muscle Groups:

Buttocks

Calves
Hamstrings
Thighs

Description: The deadlift will give your lower body a complete workout as it is a combination of multiple joint movements with lots of muscles involved. It will build leg and back strength and teach you to handle heavy loads correctly.

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3

4 sets

10 reps

Targets:

Muscle Groups:

Hamstrings

Calves

Description: The leg curl is an exercise that isolates the hamstrings and also the calf muscles that are involved with bending the knee joint.

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4	Lunges, Dumbbell, Alternating

4 sets

10 reps

10 Reps on each leg.

Targets:

Muscle Groups:

Buttocks

Calves
Hamstrings
Thighs

Description: Performing alternating lunges with weights helps to build muscle and strength in the buttocks, thighs and calves. They do require quite good balance and coordination and therefore a beginner would be advised to perform a sta ...

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5

10 mins

• Perform 5 interval sprints alternating between work and recovery • Sprint: 15 secs @ high intensity 9 • Recovery: 45 secs @ low intensity 5 or less • 5 min cool-down

Targets:

Muscle Groups:

Cardio

None

Description: Cardiovascular exercise interval at a high intensity, which means working at WorkoutBOX intensity level of 8, 9 or 10 depending upon your specific goal and fitness levels. High intensity intervals are performed for a short p ...

» More Information

Shoulders and Arms

Instructions:

Practice moving the weights through a complete range of motion.
Concentrate on technique. Make that your focus rather than weight.
Exhale as you lift the weight, and inhale as you lower it again.
Choose a weight that you can just manage the required number of reps with.
Take 1-2 minutes rest between each set.
Complete the interval sprints at the end of the workout.

Exercises:

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1	Bicep Curls, Dumbbell

4 sets

10 reps

Perform this exercise seated on an inclined bench at a 45 degree angle.

Targets:

Muscle Groups:

Biceps

Forearms

Description: Dumbbell bicep curls are an alternative to using a barbell. Using dumbbells helps to balance the strength of both arms and also offers a greater variation in grip to train different parts of the bicep muscle.

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2	Triceps Dips

4 sets

10 reps

Targets:

Muscle Groups:

Triceps

Chest
Rear Shoulders

Description: Even though they are commonly known as tricep dips, it is in fact the shoulders that are worked the most in this exercise. Keeping the body as upright as possible will target the shoulders and triceps. Leaning further forward ...

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3	Lateral Raise, Dumbbell

4 sets

10 reps

Targets:

Muscle Groups:

Mid Shoulders

Mid Back
Upper Shoulders

Description: The lateral raise with dumbbells is an effective exercise for developing the deltoids, and is performed by extending the arm to the side of the body with the elbow extended. Start with a light weight to perfect the technique. ...

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4	Shoulder Press, Dumbbell

4 sets

10 reps

Targets:

Muscle Groups:

Shoulders

Triceps
Upper Back

Description: The dumbbell shoulder press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms. It hits multiple muscles and will help develop big powerful shoulders. Below you'll ...

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5

10 mins

• Perform 5 interval sprints alternating between work and recovery • Sprint: 15 secs @ high intensity 9 • Recovery: 45 secs @ low intensity 5 or less • 5 min cool-down

Targets:

Muscle Groups:

Cardio

None

Description: Cardiovascular exercise interval at a high intensity, which means working at WorkoutBOX intensity level of 8, 9 or 10 depending upon your specific goal and fitness levels. High intensity intervals are performed for a short p ...

» More Information

Intensity Levels

Level	Intensity (Int)	Goal	Examples & Guide Lines
5	Low	N/A	Daily activities. Normal Breathing, Talking (>2 hrs)
6	Low Moderate	N/A	Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7	Moderate	CV: Endurance	Jogging - Fast breathing. Talk just okay (> 20 min)
8	High Moderate	CV: Race pace	Fast Jog - Heavy breathing, Talk broken (>10 min)
9	High	CV: Sports	Hard run - Breathing heavy. Talking hard. (1-3 min)
10	Maximum	CV: Speed	Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

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