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Over the last several films, James Bond, played by Daniel Craig, has never been "big" in an imposing, bodybuilder way. Instead, he was quick, tactical, efficient. Deadly in a way that goes far beyond sheer force. And that's echoed in his body, which was shaped and trained by no mere Equinox instructor or CrossFit guru but by ex-British Royal Marine Simon Waterson.

Waterson, who has worked with Craig since Casino Royale, was once again tasked with helping him achieve MI6 shape for No Time To Die—the newly released Bond romp from director Cary Joji Fukunaga. And, graciously, he revealed the full workout in conversation with Charles Thorp, which he recommends is completed twice weekly and kicks off with 10 minutes of warmup on a Wattbike or Assault AirBike before moving to 10-12 reps of the following exercises:

  • Low Cable Chest Fly
    “Stand with feet staggered, facing away from a cable pulley machine set near the floor. Put the weight resistance at medium. Grab handles, bend knees slightly, and push arms forward to start. Fly arms to the sides, bending elbows slightly until fists are in line with the chest. Return to start for one rep.”
  • Abdominal Rollouts
    “Kneel, holding an ab roller or a barbell on the floor with weight plates on both ends. Maintaining tight abs and glutes, and with the back slightly rounded and arms locked out, roll forward until biceps are near ears. Pause, then slowly reverse to start for one rep. If you can’t go all the way down and still get up, make the roll out shallower.”
  • Bosu Mountain Climbers
    “Start in a high plank, shoulder blades retracted, arms locked out, hands on a Bosu trainer — the half rubber ball affixed to a disk — a straight line between head and heels. Quickly draw left knee to left elbow, reverse, and repeat with the right knee for one rep. This can also be done with hands on the floor and feet on the Bosu.”
  • Traditional Pull-ups
    “Start in a dead hang on a pullup bar, torso tight, with legs locked out. Maintaining control throughout, pull up until chin is above the bar, then reverse for one rep. Do as many as you can in the first set. In subsequent sets, aim for that number minus two. For a challenge, do them on gymnastic rings, or make it easier by flipping grip and doing chin-ups.”
  • Russian Twists
    “Sit on the floor, holding a light to medium (5 to 8-kilo) medicine ball, dumbbell, or kettlebell. Tuck chin slightly, engage abs, pull shoulder blades together, keep the spine straight, bend knees, and hover feet to start. Rotate the torso to move the weight to the left side of the body, and reverse to the right side for one rep. If fatigue hits, drop heels to the floor.”
  • Kettlebell Side Oblique Bends
    “Stand with feet hip-width apart, holding a light to medium kettlebell in left hand, right hand on the right hip, to start. With left arm locked, bend to the left so the kettlebell travels toward the floor until left fist is near the bottom of left thigh, then reverse to start for one rep. Switch sides on the following set. Dumbbells can also be used.”
  • TRX Row, Curl, & Pistol Squats
    “Do 15 reps of each move on a TRX. For rows, maintain a straight line from head to heels, then row elbows past the torso. Start in the same position for curls, arms at sides, and pull fists to collarbone. For pistol squats, lift one leg parallel to the floor and bend the other leg, dropping butt to the floor.”
  • Bodyweight Dips
    “At a dip station, or using two stacks of plyo boxes on either side, press up and tuck legs to start. Keeping chest slightly tipped forward, bend elbows to dip as low as you can, aiming for hands to be parallel to pecs. Reverse to start for one rep. To make it easier, place a looped resistance band around handles and put knees on it.”
  • Hanging Leg Raise & Windshield Wiper
    “Do 10 reps of each move. On a pullup bar, start in a dead hang, hands slightly wider than shoulder-width apart. For the raises, keep legs together and draw knees toward chest; reverse for one rep. For windshield wipers, tuck knees, then engage the core to rotate legs from side to side.”
  • Reverse Cable Fly
    “Stand facing a cable pulley machine set high, so handles are at eye level. Set to medium resistance. Grab a right handle in left hand and left handle in right, slight bend in arms, and start with knuckles close to each other. Fly arms to the sides, until fists are in line with the chest. Hold for three seconds and reverse to start for one rep.”