James Bond Workout - James Bond Workout Overview Daniel...

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James Bond Workout
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Overview Daniel Craig brought a muscular edge to the role of James Bond in 2006's Casino Royale . And for Quantum of Solace , he raised his game: Bond was more intense, more charismatic, and (incredibly) in even better shape. It didn't happen by accident. Training Schedule Basis You'll start every week with a Monday full-body power circuit that combines our best muscle- blasting moves into a workout sure to intimidate the misanthropic villains in your life. The rest of the week you'll hit your chest, arms, shoulders, legs, and other key muscle groups with targeted training to help you fill out that tuxedo. You'll finish the week with some active rest. Martini, shaken or otherwise, and leggy sex-kitten optional. • Start the week with a full -body power circuit of 7 muscle-blasting moves, and perform 3 circuits of 10 reps each. • For the rest of the week perform 4 sets of 10 reps. • Take the weekend off, but do some stretching and easy cardio such as a swim or a mid - paced run.
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Monday's Workout Power Circuit Reps: 10 of each exercise Sets: 3 Clean and Press Stand with your feet shoulder-width apart in front of a barbell. Bend at your knees and hips, and grab the bar with an overhand grip. Push your thighs forward to raise the bar so your legs are fully extended and pull the bar up to your chest. As the bar gets to chest height bend your knees, swing you elbows forward and catch it at your shoulders. Without pausing, bend your knees again and press the bar above your head. Return the same route, then repeat. Weighted Knee Raise Position yourself in a Captain's chair with a dumbbell between your feet. Tense your abs, then bend your knees upwards until they become level with your diaphragm. Pause for a second at the top of the move, return to the start, and repeat. Weighted Stepups Stand holding two dumbbells with your left foot on a bench. Keeping your shoulders back, push up off the floor, bringing your right foot up onto the bench. Step back down and repeat without pausing. When you've finished on your left leg, repeat on with your right.
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