{"id":43939,"date":"2022-05-13T09:17:16","date_gmt":"2022-05-13T13:17:16","guid":{"rendered":"https:\/\/gentologie.com\/?p=43939"},"modified":"2026-03-10T10:00:54","modified_gmt":"2026-03-10T14:00:54","slug":"the-training-of-bond-james-bond","status":"publish","type":"post","link":"https:\/\/gentologie.com\/en\/sports\/the-training-of-bond-james-bond\/","title":{"rendered":"The Training of Bond, James Bond"},"content":{"rendered":"\n

The action and fight sequences in \u201cNo\u202fTime\u202fto\u202fDie<\/a>\u201d are spectacular! Some are performed by a stuntman, others by none other than Mr. Daniel Craig, the British actor who\u202fplays the illustrious character of James Bond. Let\u2019s take a look at the training routine required to build a physique similar to that of\u202fAgent 007. Here’s the training of Bond, James Bond<\/p>\n\n\n\n

Having played the role since 2006 in \u201cCasino Royale\u201d, Mr. Craig knows exactly how to transform his body for this demanding role. To fully embody (pun intended!) the British spy, the actor turned to trainer Simon Waterson to ensure he was ready for the challenges ahead. Essentially, he was supposed to train for 45 minutes a day during the week, and \u201cactively rest\u201d over the weekend, which meant he would swim and do some light stretching. <\/span><\/p>\n\n\n\n

Want James Bond\u2019s body and have 12 weeks to invest in your transformation? Start with the workout program below. Even if you\u2019re not very athletic, with consistency and progression you can gain muscle mass. <\/span><\/p>\n\n\n\n

The Training of Bond, James Bond: Setting Goals<\/b><\/h2>\n\n\n\n

Start by determining your goals clearly and precisely, and putting them down on paper. A good basic goal for the first 3 months is to add 5 pounds of muscle to your body, and lose a few pounds of fat, to refocus your body composition. <\/span><\/p>\n\n\n

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\"Shoulder-loaded-front-lunges----YUL-Fitness---Dino-Masson---Photo-Louis-Prud'homme\"
A1 – Shoulder loaded front lunges by Dino Masson
Photo: Louis Prud’homme<\/figcaption><\/figure>\n<\/div>\n\n\n

How do you know if you are losing fat or gaining muscle? It\u2019s simple: take your measurements. The best and most accurate way is through the help of a professional. Alternatively, you can do it yourself with a scale and body fat caliper, which you can find online. Also, take a few shots of yourself in your underwear so you can track your before\/after progress. <\/span><\/p>\n\n\n\n

Build a training schedule<\/b><\/h2>\n\n\n
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\"Renegade-rows---YUL-Fitness---Dino-Masson---Photo-Louis-Prud'homme\"
A2 – Renegade rows by Dino Masson
Photo: Louis Prud’homme<\/figcaption><\/figure>\n<\/div>\n\n\n

Start your workout plan and get started. Block out 4 days a week where you will complete 45 minutes of daily training. What are you willing to sacrifice: Netflix, video games or Instagram? You are capable and your discipline will pay off! Without this effort, you are doomed to failure before you even begin.<\/p>\n\n\n\n

Now that you\u2019ve established your training schedule, remember to measure and track your workout as it progresses. Consider the following apps, which are all good options for this intended purpose: Strong, Hevy or 5×5. <\/span><\/p>\n\n\n\n

The Training of Bond, James Bond<\/b>: <\/b>The Program<\/b><\/h2>\n\n\n
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\"One-armed-standing-raise---YUL-Fitness---Dino-Masson---Photo-Louis-Prud'homme\"
C- One-armed standing raise by Dino Masson
Photo: Louis Prud’homme<\/figcaption><\/figure>\n<\/div>\n\n\n

This workout is designed to gain muscle, lose fat and increase your cardiovascular capacity in 45 minutes a day. Complete this workout program 3\u202ftimes a week and add a fourth day where you can bike or do high intensity interval running to reach your goals. Then track your progress with the Strava app. <\/span><\/p>\n\n\n\n

Here\u2019s the program: same letter exercises are in \u201csuper sets\u201d, which means there is no rest time between each exercise. Take 1 minute of rest between each set and block of exercises. <\/span><\/p>\n\n\n\n

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Warm-up<\/b><\/p>\n\n\n

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\"Bench-handstand-with-feet-on-ground---YUL-Fitness---Dino-Masson---Photo-Louis-Prud'homme\"
D1 – Bench handstand with feet on ground by Dino Masson
Photo: Louis Prud’homme<\/figcaption><\/figure>\n<\/div>\n\n\n