James Bond is now at the peak of the top of cool movie heroes—but for the newest run of the long-running spy movie series, he is also among the strongest protagonists in the movie world. That is due to the most recent Bond actor Daniel Craig’s deep body work during his time as Agent 007, and he can thank his weight coach Simon Waterson for helping him to create such a body for his ridiculous stunt and fight scenes that come from the character’s exploits during international espionage.
The Patriot Health crew met with Waterson at his Pinewood Studios (which is the home of the 007 Stage) in the United Kingdom to go through a 007-inspired workout routine. Waterson based his session on the ideas he used to train Daniel Craig for his 15-year Bond movie stint, from 2006’s Casino Royale to the just released No Time to Die.
“One of the most important things I taught Daniel: that it is all about explosive moves,” Waterson says. “Getting down and off the floor as fast and as best as possible.”
This circuit-style workout was created to help you in doing just that. You will cycle through the movements quickly, moving through an agility and then a cardio exercise during a circuit to then go to a strength-building phase that features weights and resistance for building up your back and chest. You will need some gear to work every exercise, so this could be best to do in a fully equipped gym.
James Bond’s Trainer’s 007-Inspired Workout
Agility and Cardio Circuit
Do for 3 rounds. Rest for around 30 seconds between every round.
- Slider Mountain Climbers (30 seconds)
- Cone Shuffles (30 seconds)
- BOSU Reverse Lunge to High Knee (10 reps per leg)
- Dumbbell Clean and Press (8 reps)
- Box Jump
- Battle Rope Waves (30 seconds)
Do 3 rounds. Rest for around 30 seconds between every round.
- Low Cable Fly (25 reps)
- Rear Delt Flys (25 reps)
This routine is perfect for men over 50 to keep their agility while also building and keeping strength.
Author: Blake Ambrose