Many actors have inhabited the role of 007, but Daniel Craig’s physical transformation is unparalleled. And in No Time to Die, Craig has outdone himself. Here’s a glimpse at how he did it—with long-time trainer Simon Waterson.
Daniel Craig’s No Time to Die Nutrition
To put his 52-year-old body through such a grueling, yearlong physical preparation, Craig had to be smart about his nutrition. After workouts, if he wasn’t having a meal, Craig refueled with a plant-based recovery shake using nut milk, plus protein and greens. He also had a shot of turmeric root juice, which is a natural anti-inflammatory, as well as a probiotic shot to bolster immunity.
25 Ripped Stars Who Own the Instagram Workout GameThe Workout That Transforms Daniel Craig Into Bond
Directions: This is a pared-down version of Craig’s preshoot conditioning routine; his included role-specific speed and agility work. But this will get you strong—especially among stabilizing core muscles.
Do 10 minutes on a Wattbike or Assault AirBike, then do 12 to 20 reps of the moves in the first superset. Repeat the superset once or twice, and rest as needed. Continue with remaining supersets. Do this workout twice a week.
Daniel Craig’s Recovery Regimen
After all this, at night you’ll want to crash. Don’t. Turn on an old Bond flick (Skyfall, perhaps), and do this recovery routine:
Relieve sore chest and lats by stretching and releasing a light resistance band, holding it both up and down and side to side. Release shoulders, lats, legs, and back with a foam roller. Reduce tightness in IT bands, hips, and glutes with a percussive massager.No Time to Die’s new release date is November 25, 2020
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A. 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 (50 to 80 pounds to start). 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 chest. Return to start for 1 rep.
B. Abdominal Rollout
Kneel, holding an ab roller or a barbell on the floor with weight plates on both ends. Maintaining tight abs and glutes, and with back slightly rounded and arms locked out, roll forward until biceps are near ears. Pause, then slowly reverse to start for 1 rep. If you can’t go all the way down and still get up, make the roll out shallower.
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A. Bosu Mountain Climber
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 right knee for 1 rep. This can also be done with hands on the floor and feet on the Bosu.
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B. Traditional Pullup
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 1 rep. Do as many as you can in the first set; in subsequent sets, aim for that number minus 2. For a challenge, do them on gymnastic rings, or make it easier by flipping grip and doing chinups.
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A. Russian Twist
Sit on floor, holding a light to medium (10- to 15-pound) medicine ball, dumbbell, or kettlebell. Tuck chin slightly, engage abs, pull shoulder blades together, keep spine straight, bend knees, and hover feet to start. Rotate torso to move the weight to the left side of the body, and reverse to right side for 1 rep. If fatigue hits, drop heels to floor.
Justin Steele
B. Kettlebell Side Obliques Bend
Stand, feet hip-width apart, holding a light to medium kettlebell (10 to 30 pounds) in left hand, right hand on right hip, to start. With left arm locked, bend to the left so kettlebell travels toward floor until left fist is near bottom of left thigh, then reverse to start for 1 rep. Switch sides on following set.
Note: You can also use a dumbbell.
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A. TRX Row, Curl, and Pistol Squat
Do 15 reps of each move on a TRX. For rows, maintain a straight line from head to heels, then row elbows past torso. Start in same position for curls, arms at sides, and pull fists to collarbone. For pistol squats, lift one leg parallel to floor, and bend other leg, dropping butt to floor.
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B. Bodyweight Dip
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 1 rep. To make it easier, place a looped resistance band around handles and put knees on it.
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A. Hanging Leg Raise and 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 1 rep. For windshield wipers, tuck knees, then engage core to rotate legs from side to side.
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B. Reverse Cable Fly
Stand facing a cable pulley machine set high, so handles are at eye level. Set to medium resistance (around 50 to 80 pounds). Grab 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 chest. Hold for 3 seconds and reverse to start for 1 rep.
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