When Daniel Craig walked out of the surf in Casino Royale, he became an instant fitness icon. And as every guys date squirmed in their seats beside them, the little voice in every mans head said, “You need to look like that!” And as a result, there has been much written on the Internet about it.

I’m not going to bore you regurgitating what has already been said. Here are some links to blog posts and articles that talk about Daniel Craig’s 007 Workout:

This Is The Daniel Craig Workout By Simon Waterson

The Film Bond Workout Versus The Real Bond Workout?

For me, I started to admire 007′s fitness in the first big action scene where he is chasing the bad guy up and down (and even through) a construction site. Because you see, true fitness is about your physical ability, NOT how you look! So, if you really care about fitness, you should strive to build Bond-Like physical abilities.

Here’s the good news…

When you improve the abilities that make up a high-level of fitness, you build the Bond-Like body of a hardened super spy!

Ok, before I discuss what my Unofficial 007 Workout would look like I want to answer a question many of you who have seen Casino Royale might be asking… “What’s all the jumping and running in the first big action scene?”

This is something called Parkour. And if you haven’t heard of it, the best way to understand what it is to SEE it in action. Here is a great video that explains Parkour:

-> The first 30 seconds are pretty boring, but then the ACTION really begins!

Pretty cool, right? (Please, don’t try this at home!)

The Unofficial 007 Workout

(Just to make something absolutely clear. I did not train Daniel Craig. And frankly, the only people who REALLY know how he trained for the role of James Bond is Daniel Craig himself and his trainer. This is just a fun exercise of what I think would be a great workout to get Bond-Like abilities and the great physique to go with them!)

Workout Characteristics:

Full Body Workout… none of this split routine stuff bodybuilders are fond of. The fact is, the body needs to be trained as one complete unit if it is to PERFORM as one complete unit. And make no mistake about it, to be a hardened super spy is going to take full body strength, power, coordination and endurance!

Compound Movements… none of these “isolated” movements like biceps curls many people favor. Compound movements work MANY muscles at the same time. (Not only is this a great way to train the body, but it also burns off a ton of fat!)

Combination of Weighted Exercise and Bodyweight Exercise… not gym machines. Bond needs to be ready for anything. This means BOTH being able to move his own body around AND moving weighted objects around. (I highly doubt the villain is going to strap Bond into a gym machine and tell him he has to perform 3 sets of 10 reps… or else!)

Workout at least 5 days a week. Yes, I know… you’ve been told to work out 3 days a week with at least one day rest in between. This comes again from the bodybuilding community that focuses ONLY on maximizing muscle size. But you are not building an inflated bodybuilders body. You ARE building a hard as nails, high-output body of an elite super spy!

Ok, here’s the workout…

Workout A and B.  Do A-B-A the first week and B-A-B the second.  In between workout days, do the Calisthenics/ABS Rounds… so you’ll end up doing some kind of workout 5 times a week.  For the weighted exercises, use the heaviest weight that allows you to complete the reps and sets.  4 weeks.

Workout A

Block 1

Do 3 sets of 5 reps for each exercise back to back.  Rest 90 seconds and repeat a total of 3 times.  (So it looks like this: 5 reps of Deadlift, 5 Reps of Bench Press, rest 90 seconds… and then repeat 2 more times)

A) Barbell Deadlift

B) Barbell Bench Press

Rest 90 seconds and go to…

Block 2

Do 10 minutes of Exercise A and Exercise B back to back.  Try to do as many full sets as possible in 10 minutes, only resting as needed.  (Lighten up on the weights here!)

A) Barbell Romanian Deadlift + Curl + Press Combo (5 reps)

B) Burpees (10 reps)

Rest 90 seconds and go to…

Block 3

Do 10 minutes of Exercise A and Exercise B back to back.  Try to do as many full sets as possible in 10 minutes, only resting as needed.  (Lighten up on the weights here!)

A) Dumbbell Snatch (5 reps each arm)

B) Alternating T Push Ups (5 reps each side)

Workout B

Block 1

Do 3 sets of 5 reps for each exercise back to back.  Rest 90 seconds and repeat a total of 3 times.  (So it looks like this: 5 reps of Squat, 5 Reps of Bent Over Row, rest 90 seconds… and then repeat 2 more times)

A) Barbell Front Squat

B) Barbell Bent Over Row

Rest 90 seconds and go to…

Block 2

Do 10 minutes of Exercise A and Exercise B back to back.  Try to do as many full sets as possible in 10 minutes, only resting as needed.  (Lighten up on the weights here!)

A) Barbell Deadlift + Hang Clean + Press Combo (5 reps)

B) Dumbbell Swing (20 reps)

Rest 90 seconds and go to…

Block 3

Do 10 minutes of Exercise A and Exercise B back to back.  Try to do as many full sets as possible in 10 minutes, only resting as needed.

A) Pull Up or Chin Up (5 reps)

B) Dips (5 reps)

Calisthenics/ABS Rounds

(These are done on the days between the workout days)

Pick 3 calisthenics exercises and 3 abs exercises.  Do 10 reps of each exercise in a circuit for the time period below.  Rest only as needed.

Workout 1 – 5 minutes

Workout 2 – 6 minutes

Workout 3 – 7 minutes

Workout 4 – 8 minutes

Workout 5 – 9 minutes

Workout 6 – 10 minutes

Workout 7 – 11 minutes

Workout 8 – 12 minutes

Do that workout for a month and I’m sure you are going to be a lot stronger, bigger and leaner than when you started… and ready to take on any bad guy that gets in your way!

While the above workout is good to get you started, if you want to see massive muscle growth you’re going to have to follow a PLAN.

Click Here To See The Best Muscle Building Workout