An Easy "at-home" workout routine to get a body like Daniel Craig had in Casino Royale

Contents on this page

Building chest, arms, & shoulders like Daniel Craig
Getting abs like Daniel Craig
The fast way to get legs like Daniel Craig
Building back, neck, shoulders, & biceps like Daniel Craig
4 diet tips for getting Daniel Craig's "Casino Royale" body

Other contents

Workout tips
When can I expect to look like Daniel Craig
What Daniel Craig said he actually did to get his James Bond body

Building chest, arms, & shoulders like Daniel Craig (Mondays)

At-home Chair Dips
In the morning... Do 5 sets of 5 chair dips taking a 2-3 minute break between each set and after you've finished your last set...

Take a 10 minute break and do 1 set of as many dips as you can within 3-5 minutes and...

In the evening... Do 3-5 sets of 5 chair dips taking a 2-3 minute break between each set and after you've finished your last set... Take a 10 minute break and do 1 set of as many dips as you can within 3-5 minutes.

Watch this short video to see how to do Chair Dips correctly

To build a bigger chest, shoulder, & arms like Daniel Craig doing dips... Use more than just your own bodyweight: Add weight by wearing a book bag filled with weighted objects, hold a weight between your ankles, or wear a weight vest

If you can't do dips then 2 other things you can do are...

Chair Dips Negatives: Just take 5 seconds or longer to lower yourself to the bottom position and don't push yourself back up (Just stand up & complete another negative). The longer or slower you lower yourself down = the more muscle you'll build.
Do slide push ups: Watch this video to see how to do slide push ups

Getting abs like Daniel Craig (Tuesdays & Thursdays)

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You need to do TVA exercises everyday to make your abs flat and you do that by watching and reading "How to Instantly Get Rid of Your Pot Belly, Pooch, or Midriff"

Do Ab slides to get a six pack
Do 3-5 sets of 8-12 ab slides - watch the last part of this short video to see how to do them correctly.

You need a dusty or slick floor to see results doing Ab slides and if you can't do Ab slides... You can go here and do any of these Ab exercises.

The fast way to get legs like Daniel Craig (Wednesday)

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Do hill Sprints (better) or regular sprints.

Do 5-8 sets of 60-100 yard sprints and...
After each sprint walk back to starting position and...
Rest for 2-4 minutes and...
After you finish all 5-8 sprints take a 10-20 minute break and...
Do 1 more session of 5-8 hill sprints.

The faster you sprint = the more fat you'll burn & the more leg muscles you'll build so... Sprint like your life depended on it as if a dog were chasing you.

Do 1¼ squats for 3 sets of 12-15 reps if you're unable to do sprints.

Watch this short video to see how to 1¼ squats correctly. To build more muscle with this exercise... You can either add more weight or more reps by doing 3 sets of 15-25 reps.

Building back, neck, shoulders, & biceps like Daniel Craig (Fridays)

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Handstand pushups
Do 2 sets in the morning doing as many handstand pushups reps you can each set.

Do your 1st set and then take a 10-20 minute break and then do your last 2nd set.

Repeat this workout 1-2 more times during the day by doing it once again at lunch or mid-afternoon and once more in the evening. Watch this short video to see how to do handstand pushups correctly.

You should at least try to do handstand pushups since they're the best thing you can do "at home" to build back, neck, shoulders, & biceps like Daniel Craig and...
If you can't do handstand pushups then you'll have to do chin-ups to build up your back, neck, shoulders, & bicep muscles (chin-ups are pull-ups with your hands facing you)

Chin-ups
Do 2 sets in the morning doing as many chin-ups you can each set.

Do your 1st set and then take a 10-20 minute break and then do your last 2nd set.

Repeat this workout 1-2 more times during the day by doing it once again at lunch or mid-afternoon and once more in the evening. Watch this demo on how to do chin-ups correctly.

To build muscle faster doing chin-ups... Try to do 4-6 sets of 5 chin-ups with at least 10 lbs. by holding a weight between your ankles, wearing a book bag with 10 pounds in it or a weight vest

If you can't do at least 3 chin-ups then... you can do 4-6 sets of 5 negative chin-ups... Negatives are when you jump up and place your chin over the chin-up bar - and then take 5 seconds to slowly lower yourself down - and after you've lowered yourself down... You jump back up and do it again.

Workout tips

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Keep track of how many sets and reps you're doing so you can progress and build more "James Bond" muscle because...
If you do the same thing over & over - You'll get the same results so...
Try to make each set a little bit harder by doing more reps, adding more weight, or doing each rep slower.

5 diet tips for getting Daniel Craig's "Casino Royale" body

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If you're overweight (or FAT)... The best way you can burn off all your nasty body fat is to read Burn the Fat, Feed the Muscle
If you're skinny... You can gain more muscle by...
- Eating 2500-3000 calories a day and...
- Eat those 2500-3000 calories in 6 smaller 400-500 calorie meals 2-3 hours apart and you skinnier guys need to...
- Get a balanced amount of lean proteins, healthy fats, fiber, and low-sugar carbs at every meal and of course water and...
Stay away from junk food, fast foods, and beer.
After you finish your Monday, Wednesday, and Friday workouts... Drink a whey protein shake with 10 grams of glutamine and 5-10 grams of Creatine mixed in it plus...

You need to drink 12oz of Gatorade, apple or grape juice to make your muscles grow and recover faster after working out.

When can I expect to look like Daniel Craig

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Expect 8-12 weeks if you're a guy that's skinner than Daniel Craig was in Casino Royale and if you're fatter than Daniel Craig's James Bond...

It may take you longer than 8-12 weeks depending on how long it takes you lose all your fat doing the plan in Burn the Fat, Feed the Muscle

What Daniel Craig said he actually did to get his James Bond body

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Reportedly... It took Daniel Craig 6 weeks to go from his "layer cake" physique to his chiseled "Casino Royale" physique and here's what Daniel Craig said he did to get his James Bond body...

"I gave up smoking and exercised 5 times a week. At weekends I ate and drank what I liked. The work out lasted only 45 minutes but we didn’t stop. Circuits, lifting, working weights and lots of pull ups. I can now bench press my own weight. I told my personal trainer, Simon Waterson, I’ve got to look like I could kill someone when I take my shirt off "

Please note: The reason why the workout on this page is not exactly the same as the one Daniel Craig used is because this workout is designed for guys who don't have access to a gym, have limited time to workout, and no access or money for a personal trainer or dietician.

18 Responses to "get a body like Daniel Craig"

#18

Tim ,

It sounds as if you're more concerned with losing weight (relying on what the scale says) than losing total bodyfat% - is this true?

If so, then YOU DO want to avoid weight training until the scale says 205-210 but if you want to lose mainly bodyfat (WHICH I HOPE is what your real goal is)

Then lifting weights will be fine and YES... the scale may say you gained weight but your bodyfat % will drop and you'll look leaner as you gain muscle.

YES - whey protein is great for burning fat & building muscle

I hope I provided you with the info you need but please... feel free to contact me anytime if more help is needed and please go to NowLoss.com for more tips on how to lose weight

Adrian bryant | 04.28.08 - 10:43 am

#17

Adrian - Hope you can help.
I'm 40, in the Marines, in Iraq, run 3-5 miles a day and 10-13 miles once a week. 223lbs, 75" and broad shoulders. I've always been athletic and through exercise and genetics I guess, I have a resting heart beat between 32 and 42 depending on level of cardio I'm involved in for that phase.
I'm out in the boonies and we don't get the food like at the main bases here. We do have an abundance of tuna, bottled water, junk food, etc... We are fortunate enough to get a decent meal once a day such as pasta, chicken, cooked veggies (I know), and rice. Fresh fruit is a problem and so is boredom.
I walk on the treadmil for an hour(random-hill-level 20) and burn about 1100 calories in the morning. In the evening I run anywhere from 30 - 60 mins on treadmil for another 1200 calories. All the while taking in ice water throughout the day. Every 5 or 6 days I'll do a half marathon on the treadmil (can't run outside - too small of a post) and drop 3 pounds over night.
My problem is I want to go from 223 (started at 227) to 205-210 before I start my strength trng. We have a nice gym (rustic & hardcore) and I spent 2 weeks doing defenition trng just to train my muscles the right techniques before I start the strength phase. I want to drop the weight before I start putting on the muscle but it's difficult with lack of activity. I have whey protien, CE2 Creatine, fish oil, Mega Men Sport daily vitamin, NO Explode, Cellmass, Nitrix & Milk Thistle. I start my day by mixing 1 scoop protien and 1 pack of instant oatmeal with water and drink it. I take 2 redline caplsules and then cario for an hour. About 2 hours later I eat some nuts or fruit if we have it and drink more water until lunch. After lunch I wait about 1-2 hours, take 1 scoop of NO Exlode and then about 45 min later hit a 30-60 min run. After my shower I take 1 scoop Cellmass and 1 scoop Protien combined and sip it over about 30 mins while recovering. I'll snack on something later (sometimes a pop tart - Their all over the place here)

Question - I only eat 2 meals a day. (That's all we get and were on our own for the rest). Should I supplement with whey protein?
Next - Should I continue to wait to hit gym until weight loss is achieved or can I hit it. My concern is that I won't see results in weight if I'm adding muscle.
Sorry, I know this is long winded. I'm a Plt Sgt in charge of a Platoon of motivated Marines and share as much knowledge as I can with them. We're all in the same boat. I'm just older.
We have 6 months to go

Thanks

Tim | 04.27.08 - 4:04 pm

#16

Shawn,

Like I said... If you're a beginner - you should see results progressivly quicker than advanced people and once your results slow down to a point you don't like switch it up by doing Mine, your brothers, or the one you saw off that website

Adrian Bryant | 04.27.08 - 2:29 pm

#15

you right and thanks for everything. How long do you think it would take to start seeing results by switching my brothers and yours routine every 2 weeks?

Shawn | 04.27.08 - 11:46 am

#14

Shawn,

The time it'll take you to get a james bond body depends on your commitment, the sets-reps-and type of exercises you're doing, how much you weigh now, how much bodyfat you have, and other factors so basically...

I really can't answer that question honestly and as for the workout here: http://www.approvedarticles.com/...d---Part-3/ 1665 It's bacisally like mine because it's mainly bodyweight exercises you can do at home but it has more cardio in it

If you're fat then YES... this program would be better for you so you can build muscle and burn fat but if you're kinda of on the skinny side...

Then my program or your brothers would be better because they both focus on you gaining muscle only and...

I don't mind you asking all these questions (keep them coming by all means) but... You have to pick something and stick to it.

It seems to me that this is your first time ever starting a program and let me tell ya... BEginners can usually do anything and see fast results becasue there bodies haven't been acclimated to any weight training yet.

Adrian bryant | 04.27.08 - 9:20 am

#11

If you type in daniel craig workout on google, like 75% of the websites say to do this workout routine. Could this workout routine get you results faster? Here is just one of the many links that has the same workout routine. http://www.approvedarticles.com/...d---Part-3/ 1665 Would this workout routine get me faster results then switching off from my brothers and yours?

Shawn | 04.27.08 - 1:41 am

#10

Alright, if I did that how long do you think it would take to get a daniel craig body?

Shawn | 04.26.08 - 11:59 pm

Shawn,

I would just workout 2 times a week and it would be best if you did your brother's or mine for 2-to-4 weeks and then switch off after 2-to-4 weeks so you can keep "shocking" your body with new exercises and YES...

Taking creatine with juice and a serving of whey protein will speed up your recovery thus... helping you get faster results

Adrian Bryant | 04.26.08 - 5:03 pm

Let me clarify that... if I workout say 3 times a week, monday wednesday and friday... I do the workouts you recommend on say monday then do the workouts on my brothers workout machine on wednesday and do the workouts you recommend on friday. If I did something like that every week followed by 10 grams of creatine and 30g protein... would i get faster results because im mixing up workouts?

Shawn | 04.25.08 - 8:49 pm

I was just wondering if I did the workouts that you recommend to do once a week, plus do the workouts on my brothers workout equiptment once a week... could I get results faster?

Shawn | 04.25.08 - 8:03 pm

Shawn,

Dips-Bench Press = OK
Ab Slides = Reverse Crunch and not ab lounge
Handstand Pushups & Pullups = Heavy Hammer Bicep Curls & Overhead shoulder press.

How much weight would I have to use? - use a weight that'll challenge you for 5-to-10 reps

adrian bryant | 04.23.08 - 4:44 pm

So could I substitue these and get the same results?

Dips-Bench Press
Ab Slides-Ab Lounge or Reverse Crunch
Handstand Pushups-Bicep Curls & Tricep Pushdowns

Would that work? How much weight would I have to use?

Thanks

Shawn | 04.23.08 - 11:25 am

Shawn,

I've never seen a macy but the bench press can take the place of dips

Adrian Bryant | 04.22.08 - 8:39 pm

Hey, my bro has some gym equipment thing. Its a Macy, its kind of like a Bowflex. You can do bench press and barbell curls and tricep pushdowns and etc. How could I do workouts on that to get a body like Daniel Craig, like how would I substitute?

Shawn | 04.21.08 - 8:53 pm

Lee,

I wouldn't "include" or add anything - I would substitue things so...

Instead of dips - Do dumbbell bench presses

Instead of ab slides - I would do reverse crunches for abs

Instead of sprints do squats

Instead of handstand pushups - do military presses

Instead of pullups - do power cleans

Adrian bryant | 04.06.08 - 8:12 pm

What else would you include if I could use gym? My local college offers a free gym so I can go when i like.

Thanks

Lee | 04.06.08 - 10:15 am

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