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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: Show All | Hide All
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 Interval
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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Print Workout 

 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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