By the Editors of Men's Health
Daniel Craig brought a muscular edge to the role of James Bond in 2006's Casino Royale. He's back now with Quantum of Solace, and he's raised his game: This Bond is more intense, more charismatic, and (incredibly) in even better shape.
It didn't happen by accident.
"I needed to get as fit as I possibly could [for Quantum of Solace]," Craig told the British press recently. "Although I was big and muscled last time, I was actually not as fit as I am now."
You can get 007-worthy, too, by following the day-by-day workout Craig used in preparation for Casino Royale. Try it and see if any of that Bond charisma rubs off.
Training schedule basics
You'll start every week with a Monday full-body power circuit that combines our best muscle-blasting moves into a workout sure to intimidate the misanthropic villains in your life. The rest of the week you'll hit your chest, arms, shoulders, legs, and other key muscle groups with targeted training to help you fill out that tuxedo. You'll finish the week with some active rest. Martini, shaken or otherwise, and leggy sex-kitten optional.
Monday's workout
Power Circuit
Reps: 10 of each exercise
Sets: 3
Clean and Press: Stand with your feet shoulder-width apart in front of a barbell. 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 your 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 dumbbell 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 dumbbells 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.
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 Push up: Get into a push 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.
Triceps 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.
Tuesday's workout
Chest and back
Reps: 10 of each exercise
Sets: 4
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 barbell 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 Push up: Get into a push 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 dumbbell 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.
Wednesday's workout
Legs
Reps: 10 of each exercise
Sets: 4
Squat: Set a barbell 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 Dead lift: Stand with your feet shoulder-width apart in front of a barbell. 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' tendons on the pads. Bend your knees to curl your feet upwards; tense your hamstrings in the process. Hold for a second, and then slowly lower to the start position. Repeat.
Weighted Lunge: Stand with your feet hip-width apart and hold a dumbbell in each hand. Take a giant step with your left foot, bending your left knee until your left thigh is parallel to the floor. (Don't bend your knee forward past your foot.) Keep your back straight throughout. Reverse the motion, stepping back to the start position. Repeat with your right leg.
Thursday's workout
Shoulders and arms
Reps: 10 of each exercise
Sets: 4
Incline Biceps Curls: Lie on an incline bench raised to 45 degrees. Hold two dumbbells down by your sides, palms facing each other. Curl the dumbbells up to your shoulders, turning your wrists as you do so your palms finish pointing behind you. Return to the start and repeat.
Triceps 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 dumbbells 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 dumbbells up by your shoulders, palms facing either side of your head, and take a small step forward. Bend your knees slightly, and then drive the weights over your head until your arms are straight but not locked. Slowly lower and repeat.
Friday's workout
Power circuit
Reps: 10 of each exercise
Sets: 3
Clean and Press: Stand with your feet shoulder-width apart in front of a barbell. 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 dumbbell 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 dumbbells 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.
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 Push up: Get into a push 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.
Triceps 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.
Saturday's workout
Stay away from the weights, but do some stretching and easy cardio, such as a hike, bike ride, or mid-paced run.
Sunday's workout
Work-off a long night at Casino Royale, or something more intimate, with another dose of stretching and easy cardio.
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