Daniel craig casino royale workout

Workout 1: Chest and Back

Sets: 4

Reps: 10

Rest: 90 secs

Lie back on a bench set to an incline angle and lift a barbell to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.

Sets: 4

Reps: 10

Rest: 90 secs

Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.

Sets: 4

Reps: 10

Rest: 90 secs

Place your hands slightly wider than shoulder-width apart on a bench, with your feet planted on the floor. Bend your arms and lower your body until your chest touches the bench. Push your body back up to the starting position.

Sets: 4

Reps: 10

Rest: 90 secs

Hold a dumbbell in each hand and lie on an incline bench. Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Reverse the action and bring your arms above you again, then repeat.

Workout 2: Legs

Sets: 4

Reps: 10

Rest: 90 secs

Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles. Slowly sit back into a squat with head up, back straight and backside out. Lower until your hips are aligned with your knees, with your legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight: that’s one.

Sets: 4

Reps: 10

Rest: 90 secs

Sit in a leg curl machine with your heels against the lower pad and the upper pad against your thighs. Bend at the knee to pull the pad down as far as possible then return to the start position.

Sets: 4

Reps: 10

Rest: 90 secs

Stand upright with dumbbells at your side, palms facing your body. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push your upper body back to the starting position. Repeat with the opposite leg.

Workout 3: Power Circuit

Sets: 3

Reps: 10

Rest: 90 secs

Squat down with a straight back and grab the barbell with an overhand grip. In one swift movement, lift the barbell to your shoulders and sink back down into a squat. Push up through your heels and extend your arms to press the barbell above your head. Lower safely to your shoulders and drop back to the floor while maintaining a straight back.

Sets: 3

Reps: 10

Rest: 90 secs

Grab a pull-up bar and lower yourself into a dead hang. Let your legs straighten and pull your pelvis back slightly. Tense your core and raise your legs across your body to the left until your thighs are perpendicular to your torso. Pause, then lower. Repeat for the right side. That's one rep.

Sets: 3

Reps: 10

Rest: 90 secs

Stand with a barbell balanced on your shoulders behind your neck. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. Step back down with your right foot, concentrating on flexing your hip and the knee of your left leg. Repeat all your reps on one side, then swap legs.

Workout 4: Shoulders and Arms

Sets: 4

Reps: 10

Rest: 90 secs

Sit on an incline bench and hold a dumbbell in each hand at arms length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.

Sets: 4

Reps: 10

Rest: 90 secs

Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Drive yourself back up to the top and repeat.

Sets: 4

Reps: 10

Rest: 90 secs

Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. Lift until your arms are parallel to the floor then slowly lower to the start position.

Sets: 4

Reps: 10

Rest: 90 secs

Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.