The workout Daniel Craig did have made him fit for the 007 agent role, James Bond. Here’s how he did it:

• During the first day of the week, a full-body power circuit movements. This is composed of seven muscle workouts that are done in 3 circuits with 10 repetitions for each. And all throughout the week it would be a workout for the chest, arms, shoulders, legs and other muscle parts.

The Power Circuit is done in 3 sets with 10 repetitions for each exercise. So what are these exercises?

• Clean and Press – stand with feet at shoulder width distance from each other. Place the barbell in front. Start bending the knees and hips with an overhand grip of the bar. Push the thighs forward and raise the bar. The legs would be widely extended at this point. Pull bar up to chest level while height bending the knees. Swing the elbows forward and catch it at the shoulders. Do not pause and continue with the bending of the knees and pressing the bar over your head. Repeat the same procedure.

• Weighted Knee Raise – Put a dumbbell between your feet while sitting on a Captain’s chair. Contracting the abs, bend the knees up leveling with your diaphragm. Hold the position and count for a few seconds before returning to the original position.

• Weighted Stepups – Hold 2 dumbbells while standing and the left foot on a bench. With a straight posture, push your body up standing on the left foot and bringing in the right to the bench as well. Step down and do the same steps without pausing. Keep the shoulders back. Once the number of repetitions has been done start again, this time with the right foot on the bench.

• Pullup – With an underhand grip, hold a bar with hands at shoulder-width distance from each other. Hang and start pulling your body up until the chin touches the bar. Lower your body to the original position and repeat the same steps. Do not sway your body when you start going down the bar.

• Incline Pushup – Position into a push up style, the hands flat on the floor at shoulder-width distance. Settle the feet on the bench and point on your toes. Keep the back straight and start bending the elbows until the chest almost reaches the floor. Bring the body back into the original position and do some repetitions.

• Triceps Dips – Position the body on parallel bars then lower the body to a position wherein the upper arms are leveled to the floor. Push back into the starting position with the elbows straightening up but not locking. Lower the body slowly and perform repetitions.