The James Bond 007 Workout

Build your very own MI-6 pack by following the workout used by Daniel Craig in Quantum of Solace.

The Mission
What? The Quantum Of Solace is the 22nd James Bond movie and follows hot on the heels of Casino Royale, the massively successful 2006 franchise reboot that introduced Daniel Craig as MI6’s secret service agent. Craig got into incredible shape for the role, packing on functional muscle to allow him to do as many of his own stunts as possible and therefore make Bond, for the first time, actually look as if he could take the punishment that’s metered out to him.
Who? Craig turned to strength and conditioning coach Simon Waterson (simonwaterson.com) to put him through his paces for both movies. The following workout is based on his training programme for Casino Royale.
How? Craig trained for 45 minutes a day Monday to Friday and had an “active rest” weekend – no training but fitted it a swim and some stretching.
Why? Craig’s toned physique emerging from the sea in his blue Speedos had him topping various World’s Sexiest Male polls. Need we say more?
When? The film is already showing nationwide. The workout starts here…

Chest and Back
Incline bench press
Lie on an incline bench raised to 45 degrees. Grab the bar with a shoulder-width grip. Keep your back straight and lift the bar-bell off the rack. Lower the bar to the middle of your chest, pause then push it up to the start position without locking your arms. Repeat.

Pull-up
Grab a bar with an underhand grip that’s shoulder-width apart. Hang, then pull yourself up so your chin crosses the bar. Lower yourself back to the start position without swaying and repeat.

Incline press-up
Get into a press-up position, hands on the floor shoulder-width apart. Put your feet up on a bench and go up on your toes. Keeping your back straight, bend your elbows so your chest almost touches the floor then return to the start position and repeat.

Incline pec flys
Lie on an incline bench raised to 45 degrees. Grab a dumb-bell in each hand and hold them above you. Keeping a slight bend in the elbow, lower them out to your sides as far as you can. Return to the start position and repeat. Maintain the same arc in your elbows when lowering and raising the weights.

Legs
Squat
Set a bar-bell on your shoulders and stand with your feet hip-width apart. Keeping your back straight and your eyes forward, slowly squat down until your thighs are parallel to the floor then push back up to the start position. Repeat.

Straight-leg deadlift
Stand with your feet shoulder-width apart in front of a bar-bell. Bend at your knees and hips and grab the bar with an overhand grip. Push your thighs forward to raise the bar so your legs are fully extended and your body is upright. Keeping your abs tensed and your knees slightly bent, slowly lower the bar to the start position and repeat.

Hamstring curl
Lie on a hamstring curl machine and push your abs onto the bench so your lower back is flat. Keep your knees slightly bent with your Achilles’ tendon on the pads. Bend your knees to curl your feet upwards; tense your hamstrings in the process. Hold for a second then slowly lower to the start position. Repeat.

Weighted lunge
Stand with your feet hip-width apart and hold a dumb-bell in each hand. Taker a giant step with your left foot, bending your left knee until your left thigh is parallel to the floor. Keep your back straight throughout. Reverse the motion, stepping back to the start position. Repeat with your right leg.

Shoulders and Arms
Incline bicep curls
Lie on an incline bench raised to 45 degrees.

Tricep dips
Get on a pair of parallel bars and lower your body until your upper arms are parallel to the ground. Push back to the start until your elbows are straight but not locked. Slowly lower and repeat.

Lateral raises
Hold two dumb-bells in front of your thighs. Bend knees and with bent elbows raise your upper arms out to the side until your elbows are at shoulder height. Slowly lower and repeat.

Shoulder press

Hold two dumb-bells up by your shoulders, palms facing either side of your head and take a small step forward. Bend your knees slightly then drive the weights over your head until your arms are straight but not locked. Slowly lower and repeat.

Power Circuit
Clean & press
Stand with your feet shoulder-width apart in front of a bar-bell. Bend at your knees and hips and grab the bar with an overhand grip. Push your thighs forward to raise the bar so your legs are fully extended and pull the bar up to your chest. As the bar gets to chest height bend your knees, swing you elbows forward and catch it at your shoulders. Without pausing bend your knees again and press the bar above your head. Return the same route then repeat.

Weighted knee raise
Position yourself in a Captain’s chair with a dumb-bell between your feet. Tense your abs then bend your knees upwards until they become level with your diaphragm. Pause for a second at the top of the move, return to the start and repeat.

Weighted step-ups
Stand holding two dumb-bells with your left foot on a bench. Keeping your shoulders back push up off the floor, bringing your right foot up onto the bench. Step back down and repeat without pausing. When you’ve finished on your left leg, repeat on with your right.

Training Schedule
Start the week with a full-body power circuit by combining the exercises far right with pull-ups, dips, press-ups, bicep curls, squats and deadlifts, and perform 3 circuits of 10 reps. For the rest of the week perform 4 sets of 10 reps. End every session with 5 minutes of interval sprints. Take the weekend off but do some stretching and easy cardio such as a swim or a mid-paced run.

Monday
Power circuit
Reps: 10
Sets: 3

Tuesday
Chest and back

Reps: 10
Chest: 4

Wednesday
Legs

Reps: 10
Sets: 4

Thursday
Shoulders and arms
Reps
: 10
Sets: 4

Friday
Power circuit

Reps: 10
Sets: 3

Weekend
Active rest

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