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Body Like Bond: These 007 Workouts Are Sure to Land You Pussy Galore

The James Bond workout is comprised of high-intensity interval training and a variety of muscle-confusing supersets. The four-day per week workout regimen will test your endurance and mental aptitude for exercise.

Your name might not be James Bond, but that doesn’t mean you can’t workout like the iconic spy. Bond, most recently portrayed by Daniel Craig, gets the girl and looks good while doing it. His charisma can’t be duplicated in the weight room, but his physique is totally attainable, granted that you’re able to execute a few rules of engagement. The James Bond workout is classified as intermediate in terms of difficulty. It requires minimal equipment and a four-day per week workout commitment. Gadgets and guns are not required.

Rundown

The James Bond workout is time efficient and full of variation. The concept of variation is critical when it comes to properly executing muscle-building exercise; it keeps the body in constant flux, which enables the maximum potential for gain. Each workout takes under an hour to complete, allowing for minimal rest time and maximum intensity. Other aspects of the Bond workout include functionality, essentially meaning that the regimen allows for normal daily activities to be performed with limited chance of contracting injury. Ultimately, the basic concept of the Bond workout is to build muscle while simultaneously improving the body’s functional capacity to perform.

Workout A

The first component of the Bond workout consists of five supersets, followed by a 20-minute session of high-intensity interval training, which involves one-to-two minute segments of sprinting in between short spurts of jogging. Each superset requires a brief warm-up of 10-to-20 repetitions and execution of three sets until failure with minimal rest. The first superset involves three-way push-ups, which require a variation of positions: feet elevated, feet flat and hands elevated. Then, perform three sets of close parallel grip pull-ups. Rest for one to two minutes before the subsequent superset, which includes clean and press with either dumbbells or bands, and wide inverted row. The following superset includes wide-grip pull-ups and chest press off the floor with either dumbbells or bands. The final two supersets incorporate biceps curls, kickbacks, planks and bicycle crunches.

Workout B

The second component of the Bond workout involves four supersets before an additional 20-minute session of high-intensity interval training. The first superset requires execution of single leg Bulgarian squats and dumbbell calf raises. The subsequent superset involves box jumps and walking lunges. The final two supersets incorporate Farmer’s walk with dumbbells, heel raises off the floor, crunches and leg lifts. Perform 15-to-20 repetitions for each exercise and repeat each set three times.

Workout C

The third leg of the Bond workout incorporates five supersets and another bout of high-intensity interval training. The first two supersets require 16 repetitions of incline dumbbell press, two-arm dumbbell row, incline dumbbell fly and one arm dumbbell row. Repeat both supersets three times. The subsequent set involves 10 repetitions of bent over, side lateral and front raise dumbbell raises without rest, and should be repeated three times. The final two supersets of Workout C incorporate parallel dips, barbell curls, twisted sit-ups and Roman chair leg lifts. Perform 15-to-20 repetitions of each exercise.

Workout D

The final component of the Bond workout is comprised of four supersets and high-intensity interval training. Each exercise includes execution of 15-to-20 repetitions and should be repeated three times. The first superset involves front squats and Romanian deadlifts, followed by a superset consisting of jump squats and reverse lunges. The final two supersets require execution of seated calf raises, calf jumps, Russian twists and hanging leg raises.

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