Home Male Celebrities Daniel Craig Workout: James Bond Workout and Routine

Daniel Craig Workout: James Bond Workout and Routine

Daniel Craig


Daniel Craig Workout

Daniel Craig, who starred as James Bond in Casino Royale and Quantum of Solace, had to be in caliber shape to land the starring role. The Daniel Craig workout is grounded in a combination of circuit training, increased repetitions over time, and high-intensity cardio. For his James Bond role, Daniel Craig enlisted the help of personal trainer Simon Waterson.  Waterson wanted to make sure that Daniel Craig’s body lived up the the physique of previous James Bonds.

craig Daniel Craig Workout: James Bond Workout and Routine

Daniel Craig’s workout always starts on Monday and ends on Friday with a full body circuit workout. The rest of the week follows up on the circuit training by targeting specific muscle groups throughout the week. Craig would usually spend 45 minutes to an hour in the gym per day, 5 times a week. For the workout, Daniel Craig would do 3 sets of each exercise, with 8-10 reps per exercise. For the Monday/Friday circuit training, he would do 3 full circuits.

Daniel Craig Monday Workout

Monday Daniel Craig Workout= Full Circuit

Daniel Craig would do morning cardio, followed by a full body circuit:

Exercise
Reps
Sets
Clean and Jerk
38-10
Weighted Step-ups
38-10
Weighted Knee raise
38-10
Weighted Dips
38-10
Incline Push-ups
38-10
Barbell Bicep Curls
38-10

Perform this workout in circuit format. That means do 1 set of each, then repeat 2 more times.

 Detailed Explanations

About the full body circuits, trainer Simon Waterson says the workouts were:

[A] blend of power lifting, with a lot of compound exercises thrown in. This allows you to work out extremely hard with heavy weights, and because it’s so intense the heart rate is elevated. Therefore, you are working not only on the development of nice lean muscle tissue, but you’re also getting a bit of cardio as well, and keeping your body fat down.

Abs workout: Waterson would have the James Bond actor do abs every other day. They would switch it up, to work different sections of the abs group.

3 sets of 30 of each

  1. Ab Crunches
  2. Bicycle Crunches
  3. Double Crunches

Simon Waterson, who trained the James Bond actor, was uniquely adapted as a trainer. He spent years in the Royal Marines before becoming a personal trainer to the stars. His resume includes training Pierce Brosnan, Halle Berry and Denise Richards for their roles.

Daniel Craig Tuesday Workout

Tuesday Daniel Craig Workout= Chest and Back

Daniel Craig would do morning cardio, followed by a chest and back strength workout:

Exercise
Sets
Reps
Incline Bench Press38-10
Pullups38-10
Incline Push-ups38-10
Incline Pec Flys38-10
Seated Cable Rows38-10

Detailed Explanations

 

Trainer Simon Waterson says:

As an ex-military man, I think I was uniquely placed to understand the discipline, mental strength and stamina required in order to train to become the ultimate cinema super spy, James Bond.

Daniel Craig Wednesday Workout

Wednesday Daniel Craig Workout= Legs

Daniel Craig would do morning cardio, followed by a legs workout:

Exercise
Reps
Sets
Back Squats38-10
Barbell Deadlifts38-10
Hamstring Curls38-10
Close Stance Lunges38-10
Leg Raises38-10

Detailed Explanations

 

Abs workout: Waterson would have the James Bond actor do abs every other day. They would switch it up, to work different sections of the abs group.

3 sets of 30 of each

  1. Hanging Leg Raises
  2. Abdominal Twists
  3. Dumbbell Lateral Flexions

Trainer Simon Waterson says:

 I’m a stickler when it comes to attention to detail, so posture, definition, movement and confidence were at the top of the list. I also wanted functioning muscle – there’s no point in having great muscles if they can’t be used in a beneficial way like speeding across the ground, climbing, jumping and fighting.

Daniel Craig Thursday Workout

Thursday Daniel Craig Workout= Shoulder & Arms
Daniel Craig would do morning cardio, followed by a shoulder and arms workout:

Exercise
Sets
Reps
Dips38-10
Lat Raises38-10
Shoulder Press38-10
Barbell Bicep Curls38-10
Triceps Extensions38-10

Detailed Explanations

 

Daniel Craig’s trainer, Simon Waterson also says it’s a good idea to workout with a partner. He says:

 I always recommend if you can work out with a friend then it’s ten times easier, so rather than just coach him, we actually trained together, pushing each other that bit further.

Daniel Craig Friday Workout

Friday Daniel Craig Workout= Power Circuit

Daniel Craig would do morning cardio, followed by a full body power circuit:

Exercise
Reps
Sets
Clean and Jerk
38-10
Weighted Step-ups
38-10
Weighted Knee raise
38-10
Weighted Dips
38-10
Incline Push-ups
38-10
Barbell Bicep Curls
38-10

Perform this workout in circuit format. That means do 1 set of each, then repeat 2 more times.

Detailed Explanations

 

Abs workout: Waterson would have the James Bond actor do abs every other day. They would switch it up too, in order to work different sections of the abs group.

3 sets of 30 of each

  1. Ab Crunches
  2. Bicycle Crunches
  3. Double Crunches

Daniel Craig Saturday Workout

Saturday Daniel Craig Workout= Rest/Conditioning

Exercise
Sets
Reps
Pallof Press38-10
Walking Lunge with Twist315 per leg
Wind sprints8100m
Stadiums10Bigger the Better
Up-hill Treadmill30 mins6 pct grade

Abs workout: Waterson would have the James Bond actor do abs every other day. They would switch it up, to work different sections of the abs group.

3 sets of 30 of each

  1. Hanging Leg Raises
  2. Abdominal Twists
  3. Dumbbell Lateral Flexions

The Daniel Craig workout takes advantage of the weekend to spend time resting. Feel free to stretch, do some cardio, and get some ab exercises done. As you start to take on the physique of James Bond, you may want to utilize the weekends to act like him as well.

The Daniel Craig workout also emphasizes adding reps to each set as the weeks go by. Start by doing 10 reps with a comfortable weight, then push yourself to do as many more reps as you can. This ever-increasing, high rep workout will tone your muscles and add bulk.

Getting bulked and toned will help get you the body that the James Bond physique is known for. Check out the video below to see Daniel Craig tell Stephen Colbert about being James Bond.

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7 COMMENTS

  1. Hello! Would you mind if I share your blog with my twitter group? There’s a lot of people that I think would really appreciate your content. Please let me know. Thanks

    • Correct. There is no mention of an abs workout. The Daniel Craig workout was designed by Simon Waterson, who has a military background. When asked about it, Waterson says it “wasn’t about creating a certain look; it was about creating a certain performance, being functional, and being able to look like you can do stuff. The aesthetics was just a byproduct.”

      That being said, it’s important to keep your core tight throughout the workout. If you’re looking for an abs workout, I’d suggest “Get a Ripped Six Pack”: http://www.popworkouts.com/get-ripped-six-pack-abs-with-rob-riches/

        • Do 8-10 reps each time. Do 3 sets. You know you have the right weight, if you’re struggling to get to 10 on the first set. If it’s too easy to do 10, then increase weight. If you can’t get to 10, then decrease weight.

          On the 2nd and 3rd set, you’re still aiming for 8-10. But, it’s understandable if you can’t quite get there. This is where another person can help by spotting you. Also, over time you will gain muscle strength and get to 10 easily. At this point, you know it’s time to increase the weight you’re using, so that 8-10 is hard to do again.

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